Lower back, hips, knees and ankles
Warrior III: Movement
Improves balance, coordination and single-leg control.
How to do it
- 1
Stand beside a wall with one hand resting on it
The hand stays there throughout in this version, so the movement can be repeated without hunting for balance each time.
- 2
Take your weight onto one leg, knee slightly bent
A soft standing knee is what lets you hinge and return smoothly.
- 3
Hinge forward and float the back leg up
Chest lowers and back leg rises together, through a short range only. Stop well before the point where you would need to fight for it.
- 4
Return to standing under control
Come back up the same way you went out, without swinging.
- 5
Repeat slowly for thirty to sixty seconds, then change sides
A smaller range with light support is better than a bigger range that ends in a wobble.
What to watch for
Swinging the back leg to start the movement. The leg and the chest should leave and arrive together, and the standing knee stays softly bent rather than snapping straight at the top.
Ways to adjust it
- Reduce range
- Smaller range
- Small knee bend
- Light support
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
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 III versions in one place, ordered from gentlest to strongest.
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.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.