Lower back, hips, knees and shoulders

Warrior I: Chair Supported

The most accessible Warrior I: the chair reduces load so that everyone can participate in this functional strengthening pose, regardless of current capacity.

How to do it

1. 1

   Set a stable chair in front of you

   Close enough that you can rest your hands on it without leaning far forward.

2. 2

   Rest your hands on it and step back

   A comfortable stride, both hip bones facing forward. The hands stay in contact the whole time.

3. 3

   Let your hands carry some of your weight

   Pressing lightly down through the chair means your legs and back are holding less of you, which is what makes this the most accessible version.

4. 4

   Bend the front knee only as far as feels comfortable

   A shorter stance, or hands on your hips instead of the chair, adjust it further.

5. 5

   Hold for 30 to 60 seconds on each side

   Come out by stepping the back foot forward, not by pushing off the chair.

What to watch for

Leaning so much weight onto the chair that your shoulders climb towards your ears and your hips sag behind you. The chair is there to take some weight, not to be hung from.

Ways to adjust it

• Hands on hips
• Short stance

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Warrior I versions in one place, ordered from gentlest to strongest.

• Warrior I: Back to Wall
• Warrior I: Classic
• Warrior I: Hands on Hips
• Warrior I: Short Stance
• Warrior I: Sitting

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.