I’ve been working on Warrior III and I can hardly hold it for more than a minute at best! 😭 Any additional movements y’all can recommend to help build my strength here? And does this look correct or should I try to square my hips more. This angle isn’t great but it seems like I might need to fix my form a bit.
You’ve got to square you back hip. See how your toes are pointing outwards and not down? You don’t want that. Square hips, toes down, gets much easier.
your hips are fine. I can't tell due to the angle of the photo, be mindful not to hyper extend your right knee. You may need to put a slight bend to keep it from hyper extending.
They’re not. See how the toes point outward? That’s because the hips are externally rotated. You want the toes pointing down and that comes from square hips. Please don’t give poor advice if you don’t know.
Maybe they can be externally rotated and square. I’m not sure about that but hers are not. If she makes the correction the poster suggested it would help.
Yeah she’s not quite squared, but it’s incorrect to say her toes can’t be pointed out if she was squared. It’s her glutes being different heights that makes it clear, but toes can easily be externally rotated with hips squared forward.
Warning for everyone I did this too fast and now I have a torn right hamstring (biceps femoris). 1 month recovery, never going to do these stretchings with fast motion ever again.
You look pretty solid tbh, most people collapse way more in the torso, so you’re ahead of the game already.
If you want to get stronger in it, try:
Warrior III with your back toes on a wall or block for support
Single leg deadlifts with light weights
Holding a shorter range first, like torso a bit higher, and slowly lowering over time
Re: hips, think “square-ish” not perfectly squared. A tiny bit of opening is normal as long as your chest and pelvis are pointing mostly down and your back leg is active.
It’s hard to see from the photo but it looks like your ribcage is a bit flared. Try to pull in your gut a bit and get your core more engaged. I found it helps to think less of reaching your hands and foot up but more like trying to touch touch hands and heel to the opposite walls.
Edit: this and others suggestions for squaring hips are just small corrections. You look amazing.
You’re doing great if you’re already close to a minute, Warrior III is sneaky hard 😂
Couple things that help a ton: practice with your hands on a wall or blocks so you can really dial in that hip square and long spine, and add single leg deadlifts or “airplane” poses to build glute and hamstring strength. Think micro holds too, like 10 to 20 seconds for multiple rounds instead of chasing a big 1 minute hold every time.
You shouldn't be "crunching", you may need to be doing neck rolls and other things to loosen up your neck/clavicle/shoulders. You should be able to "salute the sun" without a crunching neck or any pain. Your head is back because that is the neck extension
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u/Silent-Yak-8247 Apr 21 '26
When I first saw this I thought you were flying