Lower back, hips and shoulders

Warrior I: Hands on Hips

Removes the overhead arm demand, making it easier to maintain good spinal alignment while building the same functional leg and hip strength.

How to do it

1. 1

   Set your hands on your hips before you step

   Fingers or thumbs on the hip bones. They are there so you can feel exactly what the pelvis is doing.

2. 2

   Step one foot back into a comfortable stride

   Both hip bones stay level and face forward. Your hands will tell you immediately if one is riding up or dropping back.

3. 3

   Bend the front knee to a comfortable depth

   With no arms overhead, there is nothing pulling your upper body backwards, so the shape is kinder to hold honestly.

4. 4

   Hold for 30 to 60 seconds on each side

   A shorter stance, or hands resting on a chair, make it easier again.

What to watch for

Compensating for the easier arms by making the stride longer. Keep the stance to a length where your hands still feel the pelvis staying level, because length is not what this version is for.

Ways to adjust it

• Short stance
• Chair

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: Chair Supported
• Warrior I: Classic
• 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.