Movement · Sideline Series
Warrior 3
The Work · Move 9 of 19 · hold each side
Why this one
Warrior 3 asks the whole side body to stabilize you — obliques, hip, and standing leg all working together to hold one long, level line.
How to do it
Stand tall, then hinge forward over one straight leg as the other lifts behind you, until your body and back leg are level like an arrow. Reach your arms forward past your head. Switch sides.
Keep in mind
Reach the crown forward and the lifted heel back — long in both directions. A hand on a wall is welcome.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →