Warrior 3 (Virabhadrasana 3)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

Technique

1. From a standing position, hinge at the right hip to extend the upper body forward, and extend the left leg back.
2. Reach the arms back at first, keeping the head in line with the spine.
3. After a few breaths balancing there, sweep the arms forward to extend from the shoulders and hold for a few more breaths.
4. Repeat on the other side.

Form tips

1. Avoid letting the extended leg open to the side. Lift the leg from the glutes and extend through the toe strongly.
2. Keep the core engaged.
3. Keep the standing leg grounded strongly.
4. Soften the neck, jaw and shoulders.

Similar Exercises

• Back scale
• Assisted back scale
• Deep lunge
• Standing quad stretch
• Assisted ring lunge

Equipment

• Ground (standing)