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Warrior III

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To do Warrior III, start standing tall with your feet together. Then move to balancing on one foot and hinge over at the hips, leaning your torso forward as you push your butt back and lift your back leg straight toward the wall behind you.

As you lift your leg and hinge over, make sure to keep your hips square to the ground. Do not rotate open. Also, pretend you are driving the foot of the lifted leg straight back into the wall behind you as you reach your head toward the wall in front of you. Maintain a nice straight line from your head to your raised heel, making sure to keep your back flat and your core tight as you hold this hinged over position.

As you hold, reach your hands overhead in front of you, out to your sides or back toward your heels. Breathe and relax into the stretch and try to straighten your standing leg as much as you can while keeping your hips square to the ground and your body in a nice straight line. Feel your foot working to grip the ground and your leg stretching while your glutes and core work to keep you balanced.

Do not let your back round or your other foot touch down as you hold. Only straighten your standing leg as much as you can while still maintaining balance and a straight line with your body.

Beginners may need to reach back toward their foot instead of out in front of them or they may want to use a wall behind them to help them balance. To use a wall for slight assistance, stand with a wall behind you and when you hinge over have the lifted foot lightly touch the wall behind you to help you balance.