April 27, 2017 |
10-Minute Yoga Routine That's Perfect If You Love Warrior Poses
You’ll strike plenty of powerful warrior poses with this yoga sequence.
by Lauren Smith
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If you love warrior poses, this yoga routine may be your new go-to workout. It makes sense why these poses are so common in yoga classes and beloved among yogis both new and longtime. Honestly, is there anything more empowering than striking a deep Warrior 2?
Warrior poses are an incredible workout for the legs. The deep stances require your legs to work insanely hard to hold your body stable. You might even feel your legs shake the first few times you try it. The more you do these warrior yoga poses, the more stable your legs will feel, so you’ll truly see evidence of your body’s progress on the mat.
In this episode of Flow, yoga instructor Faith Hunter shows an intermediate sequence of traditional warrior poses, with some other foundational yoga moves to enhance the flow (and give your legs a break from time to time).
This yoga series with warrior poses includes the following moves:
- Mountain Pose
- Forward Fold
- Downward Facing Dog
- Plank
- Chatarunga (Low Push Up)
- Upward Facing Dog
- Downward Facing Dog Split
- Warrior 1
- Warrior 2
- Chair Pose
- Warrior 3
Warrior 3 is certainly challenging, and it’s okay if you lose your balance. Try to count how many breaths you can hold the pose for, and see if you can hold it longer each time.
If you want more yoga moves to improve your warrior poses, try this 10-minute yoga sequence for improving your balance.
Faith Hunter
Faith Hunter is a yoga instructor and owner of Embrace Yoga DC, a yoga training & community center located in Washington DC.
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[SOUND] Hello guys,
my name is Faith Hunter, and
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00:00:04,294 --> 00:00:08,369
welcome to this Intermediate Warrior Flow.
3
00:00:08,369 --> 00:00:17,458
[MUSIC]
4
00:00:17,458 --> 00:00:21,638
I'm gonna have you guys flowing in and
out of Warrior 1, 2, and
5
00:00:21,638 --> 00:00:26,580
3 in a very playful way while at the same
time creating and building heat.
6
00:00:26,580 --> 00:00:31,070
So let's get started at the top
of the mat and Mountain Pose.
7
00:00:31,070 --> 00:00:34,060
You can bring your feet about
hip bone distance apart, or
8
00:00:34,060 --> 00:00:37,190
feel free to bring them
a little bit closer together.
9
00:00:37,190 --> 00:00:38,990
Release the arms alongside you body.
10
00:00:40,480 --> 00:00:43,930
For the crown of your head,
rise towards the ceiling and, of course,
11
00:00:43,930 --> 00:00:48,590
as you breathe in and out, draw your
bellybutton in towards your spine.
12
00:00:48,590 --> 00:00:50,370
Just take a couple of breaths here,
13
00:00:50,370 --> 00:00:53,900
just feeling yourself grounding and
rooting to the mat.
14
00:00:53,900 --> 00:00:57,730
Because as we move through these Warrior
poses you're going to really utilize your
15
00:00:57,730 --> 00:01:00,330
feet to provide stability and strength.
16
00:01:01,860 --> 00:01:06,580
Inhale, sweep both arms high over your
head, reach through your fingertips.
17
00:01:06,580 --> 00:01:13,550
Exhale, fold forward, releasing into your
forward fold, relaxing your neck and head.
18
00:01:13,550 --> 00:01:16,450
If you need to, you can bend your
knees as you make your way here.
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00:01:17,720 --> 00:01:21,620
Inhale, lift your chest up half way,
finger tips to the mat, or
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00:01:21,620 --> 00:01:23,880
even bring your hands to your shins.
21
00:01:23,880 --> 00:01:28,210
Soften your knees, and let's simply
step back into Downward Facing Dog.
22
00:01:29,640 --> 00:01:33,400
Feel free to move around
a little bit in your Down Dog,
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00:01:33,400 --> 00:01:38,514
finding a little shift and dip in
your hips, peddling your feet gently.
24
00:01:38,514 --> 00:01:40,545
[MUSIC]
25
00:01:40,545 --> 00:01:44,610
And then find stillness in Down Dog,
spread the fingers wide.
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Feet are slightly apart,
about hipbone distance.
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Take another deep breath in, and exhale.
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00:01:53,440 --> 00:01:55,180
Drift out into your plank pose.
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00:01:55,180 --> 00:01:57,350
Bring your shoulders over your wrists.
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00:01:57,350 --> 00:02:00,230
Feel your tailbone reach
towards your heels.
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00:02:00,230 --> 00:02:04,850
Draw the belly in, take another
deep inhale, and as you exhale,
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00:02:04,850 --> 00:02:08,692
slowly bend your arms for
your low push up chaturanga.
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00:02:08,692 --> 00:02:14,380
Roll over to the tops of your feet, and
lift your heart into Upward Facing Dog.
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00:02:14,380 --> 00:02:18,310
Gaze forward and then exhale,
roll over your toes.
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Hips to the sky, Downward Facing Dog.
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00:02:22,080 --> 00:02:25,110
Take a deep breath in, and exhale.
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00:02:26,950 --> 00:02:31,720
Inhale, sweep your right leg high to the
sky, flexing your foot or flointing it.
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00:02:32,770 --> 00:02:35,290
Take another deep breath in, and exhale.
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Draw your knee in towards your chest.
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00:02:37,490 --> 00:02:40,300
And step your right foot
between your hands.
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00:02:40,300 --> 00:02:43,660
Take your time as you transition
into our first Warrior pose.
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00:02:43,660 --> 00:02:46,870
Spin your back heel down about 45 degrees.
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00:02:46,870 --> 00:02:50,660
Establish the strength and
stability in your legs and your feet.
44
00:02:50,660 --> 00:02:55,360
And slowly lift both arms high
above you head for Warrior 1.
45
00:02:55,360 --> 00:02:58,160
Now your palms can face one another,
or if it feels okay,
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00:02:58,160 --> 00:03:01,560
maybe even bring your hands
together over your head.
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00:03:01,560 --> 00:03:04,340
Make sure there's no
tension in your shoulders.
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00:03:04,340 --> 00:03:09,010
Draw your right hip and your right
rib-cage back, bending your front knee.
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00:03:09,010 --> 00:03:15,700
Lift your chest, take another deep breath
here, and now let's open into Warrior 2.
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00:03:15,700 --> 00:03:20,310
Adjusting your back foot,
bending deep into your front knee.
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00:03:20,310 --> 00:03:23,520
Make sure your arms are in
line with your shoulders.
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00:03:23,520 --> 00:03:27,170
Sink into your hips,
draw the belly in towards your spine, and
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00:03:27,170 --> 00:03:29,310
feel the crown of your head rise.
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00:03:29,310 --> 00:03:30,290
Take a quick look behind you,
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make sure your left arm is in
line with your left shoulder.
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00:03:34,060 --> 00:03:39,880
Press down through the outer edge of your
left foot, gaze forward, one more breath.
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00:03:39,880 --> 00:03:44,450
Take another deep inhale, and
as you exhale, lower both hands down to
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the floor, step your right foot back,
find your plank pose.
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00:03:48,720 --> 00:03:53,480
Take a deep breath in, arms bent for
your low push up chaturanga.
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00:03:53,480 --> 00:03:58,240
Roll to the tops of your feet, heart
lifts to the sky for Upward Facing Dog.
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00:03:58,240 --> 00:04:02,540
And then curl over your toes,
hips to the sky, Down Dog.
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00:04:03,660 --> 00:04:06,060
Pause here and find stillness.
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00:04:06,060 --> 00:04:08,780
And you're already probably
feeling a little heat.
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Continue pressing your heels to the mat.
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00:04:12,220 --> 00:04:14,830
Draw your belly in towards your spine.
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00:04:14,830 --> 00:04:16,340
One more breath here in Down Dog.
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00:04:16,340 --> 00:04:19,820
And let's go to the other side.
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Left leg lifts to the sky, breathing in,
extend it as high as you possibly can.
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00:04:25,440 --> 00:04:28,270
Exhale, draw your knee in
towards your chest, and
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00:04:28,270 --> 00:04:30,850
then stick your foot between your hands.
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00:04:30,850 --> 00:04:35,450
Transitioning into your Warrior 1,
spin your back heel down.
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00:04:35,450 --> 00:04:38,810
Draw your left hip back, slowly rise.
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00:04:38,810 --> 00:04:41,380
Lift your chest and then your arms.
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00:04:41,380 --> 00:04:43,460
Palms apart are together.
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00:04:43,460 --> 00:04:46,260
Continue to then deep into your left leg.
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00:04:46,260 --> 00:04:49,430
Draw your left rib-cage and left hip back.
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00:04:49,430 --> 00:04:51,730
Strong through your back leg.
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00:04:51,730 --> 00:04:55,090
Two more breaths, deep inhale, exhale.
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One more breath.
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Expanded wide Warrior 2,
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sinking into that front leg and
arms extend in line with your shoulders.
82
00:05:05,620 --> 00:05:09,860
Draw the tail bone down,
belly into your spine, and sink.
83
00:05:09,860 --> 00:05:12,903
Feel the opening of your inner thighs,
groins and
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00:05:12,903 --> 00:05:16,170
your hips with the strength in your quads.
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One more breath, exhale.
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00:05:19,490 --> 00:05:25,000
Lower both hands down to frame your front
foot and ease your way back, Plank Pose.
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00:05:25,000 --> 00:05:28,460
Hold here and plank,
draw the belly in, and gaze forward.
88
00:05:29,490 --> 00:05:31,220
Take another deep inhale.
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00:05:31,220 --> 00:05:34,560
Arms bend, chaturanga, low push up.
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00:05:34,560 --> 00:05:40,480
Roll to the tops of your feet, your heart
lifts for Up Dog, and roll over the feet.
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00:05:40,480 --> 00:05:44,790
Downward Facing Dog, hips to the sky.
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00:05:44,790 --> 00:05:46,810
Pause here in your Down Dog.
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00:05:46,810 --> 00:05:48,620
Spread your fingers wide,
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draw the hips back right where
the ceiling meets the wall.
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Deep inhale.
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Exhale.
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One more, a deep inhale, and exhale.
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00:06:01,850 --> 00:06:04,050
Now this time you're gonna rise
into the balls of your feet.
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00:06:04,050 --> 00:06:08,500
Bend your knees, and
send your gaze towards your hands.
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00:06:08,500 --> 00:06:11,360
Take a deep breath in, and
then as in your exhale,
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you can walk or
hop your feet to the front of the mat.
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Lift your chest up halfway,
hands to the mat or your shins.
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00:06:19,550 --> 00:06:22,010
Exhale, fold forward over both legs.
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Press into your feet, inhale,
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come all the way up to stand,
arms rise and then exhale.
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Draw your hands to your heart.
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Slowly transitioning into
our playful sequence here.
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So you're gonna bend your knees,
sink your hips, and
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find chair pose, your utkatasana.
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00:06:43,200 --> 00:06:46,700
Arms are slightly apart,
palms are facing in.
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00:06:46,700 --> 00:06:48,790
Press down through your right foot and
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00:06:48,790 --> 00:06:53,370
slowly begin to straighten your
right leg as you lift your left leg.
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00:06:53,370 --> 00:06:56,890
Bring your hands to your heart center,
gaze forward,
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00:06:56,890 --> 00:06:59,600
belly into your spine, and take your time.
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00:06:59,600 --> 00:07:04,620
Start to extend your left leg behind you,
finding your Warrior 3 pose.
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00:07:04,620 --> 00:07:10,500
Now you can keep your hands at your heart
center or sweep them alongside your hips,
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00:07:10,500 --> 00:07:14,790
but feel that back leg move in
towards the center line of your body.
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To make sure that your left
toes are pointing down.
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00:07:18,550 --> 00:07:20,710
Try not to lock your base leg,
your right leg,
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if you need to you can always bend it.
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One more breath here, heart forward
as your left heel waits behind you.
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And then from here,
slowly step your left foot back and
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open out, back into your Warrior 2 pose.
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Sink into your right knee,
expand and reach for
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your heart center as
the fingers extend out.
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Take another deep breath in, exhale,
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lower both hands to frame your front foot,
step it back, Plank Pose.
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00:07:49,172 --> 00:07:54,384
Breathe in, exhale,
chaturanga, low push up.
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Inhale, heart lifts for Upward Dog.
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00:07:57,770 --> 00:08:01,232
And exhale, hips to the sky, Down Dog.
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00:08:01,232 --> 00:08:06,170
We're gonna halt here for a couple of
breaths, and if you need to you can
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always drop your knees, and take Child's
Pose, but that's your personal option.
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I'm gonna hang out here
in Downward Facing Dog.
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00:08:13,860 --> 00:08:15,640
We'll pause for a few more breaths.
135
00:08:17,210 --> 00:08:18,110
Relax your neck.
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If you need to you can
shake your head out.
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Take another breath in and exhale.
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00:08:26,140 --> 00:08:30,830
Slowly making our way back to the front of
the mat, rise onto the balls of your feet.
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00:08:30,830 --> 00:08:32,880
Bend your knees, gaze forward.
140
00:08:32,880 --> 00:08:36,060
Walk or hop your feet to the front.
141
00:08:36,060 --> 00:08:41,480
Lift your chest up halfway,
exhale, fold over your legs.
142
00:08:41,480 --> 00:08:45,760
Bend your knees this time and
go right into your Chair Pose,
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00:08:45,760 --> 00:08:49,600
sinking your hips and
lifting the arms high.
144
00:08:49,600 --> 00:08:53,080
Relax your shoulders, take an inhale.
145
00:08:53,080 --> 00:08:55,210
Press down through your left foot,
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00:08:55,210 --> 00:08:59,110
straighten the left leg as
the right knee lifts up.
147
00:08:59,110 --> 00:09:01,100
Hands come to your heart center.
148
00:09:01,100 --> 00:09:05,740
Make sure you are drawing your belly
into your spine, shoulders relaxed.
149
00:09:05,740 --> 00:09:08,750
Feel the stability and
strength in your left leg
150
00:09:08,750 --> 00:09:13,340
as you extend your right leg behind
you and hinge from your hip crease.
151
00:09:14,728 --> 00:09:16,360
Squaring off those hips,
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00:09:16,360 --> 00:09:19,390
drawing the right big toe toward
the center line of your body.
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00:09:19,390 --> 00:09:23,000
Maybe those hands fly out,
heart comes forward.
154
00:09:24,300 --> 00:09:29,630
Two more breaths here, deep inhale,
exhale, one more breath.
155
00:09:29,630 --> 00:09:34,590
Extend and
then slowly release the back foot,
156
00:09:34,590 --> 00:09:38,400
open wide, Warrior 2, left knee bends.
157
00:09:38,400 --> 00:09:42,450
Hold here for three more breaths, feeling
your tailbone release towards the Earth.
158
00:09:43,800 --> 00:09:48,420
Make sure your left knee is tracking
in line with your left middle toe.
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00:09:48,420 --> 00:09:49,373
One more breath.
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00:09:49,373 --> 00:09:51,722
[MUSIC]
161
00:09:51,722 --> 00:09:56,788
Deep inhale, exhale,
lower both hands to frame your front foot,
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00:09:56,788 --> 00:10:02,330
step it on back, Plank Pose, arms bend for
your low push up chaturanga.
163
00:10:02,330 --> 00:10:08,310
Inhale Upward Facing Dog and exhale,
hips to the sky, Downward Dog.
164
00:10:09,430 --> 00:10:13,752
Hold for two breaths, deep inhale, exhale.
165
00:10:16,163 --> 00:10:22,160
One more big breath, inhale, and exhale.
166
00:10:22,160 --> 00:10:27,210
Rise onto your toes, gaze forward, walk or
float your feet to the front of your mat.
167
00:10:28,960 --> 00:10:34,710
Inhale, lift up halfway, exhale,
Forward Fold over your legs.
168
00:10:34,710 --> 00:10:38,800
Bend your knees, find your Chair Pose
one more time, sync the hips.
169
00:10:38,800 --> 00:10:42,440
Lift the arms high,
press into the soles of your feet.
170
00:10:42,440 --> 00:10:45,510
Feel the strength that you've
cultivated in our practice, and
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00:10:45,510 --> 00:10:47,910
rise all the way up into
your Mountain Pose.
172
00:10:47,910 --> 00:10:53,280
Lift your chest, heart high, and
exhale, hands to your heart's center.
173
00:10:53,280 --> 00:10:58,635
Take a deep breath in, and exhale.
174
00:11:01,598 --> 00:11:03,750
All right guys, there you have it.
175
00:11:03,750 --> 00:11:06,070
A very fun and playful Warrior Flow.
176
00:11:06,070 --> 00:11:11,690
Now, as you know, Warrior poses have this
amazing way of creating strength and
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00:11:11,690 --> 00:11:16,360
stability, not only in your legs,
but the entire body.
178
00:11:16,360 --> 00:11:19,010
Come on back and join me,
continue to flow.
179
00:11:19,010 --> 00:11:21,469
And I'll see you right
here on HealthiNation.
180
00:11:21,469 --> 00:11:26,257
[MUSIC]
00:00:00,025 --> 00:00:04,294
[SOUND] Hello guys,
my name is Faith Hunter, and
2
00:00:04,294 --> 00:00:08,369
welcome to this Intermediate Warrior Flow.
3
00:00:08,369 --> 00:00:17,458
[MUSIC]
4
00:00:17,458 --> 00:00:21,638
I'm gonna have you guys flowing in and
out of Warrior 1, 2, and
5
00:00:21,638 --> 00:00:26,580
3 in a very playful way while at the same
time creating and building heat.
6
00:00:26,580 --> 00:00:31,070
So let's get started at the top
of the mat and Mountain Pose.
7
00:00:31,070 --> 00:00:34,060
You can bring your feet about
hip bone distance apart, or
8
00:00:34,060 --> 00:00:37,190
feel free to bring them
a little bit closer together.
9
00:00:37,190 --> 00:00:38,990
Release the arms alongside you body.
10
00:00:40,480 --> 00:00:43,930
For the crown of your head,
rise towards the ceiling and, of course,
11
00:00:43,930 --> 00:00:48,590
as you breathe in and out, draw your
bellybutton in towards your spine.
12
00:00:48,590 --> 00:00:50,370
Just take a couple of breaths here,
13
00:00:50,370 --> 00:00:53,900
just feeling yourself grounding and
rooting to the mat.
14
00:00:53,900 --> 00:00:57,730
Because as we move through these Warrior
poses you're going to really utilize your
15
00:00:57,730 --> 00:01:00,330
feet to provide stability and strength.
16
00:01:01,860 --> 00:01:06,580
Inhale, sweep both arms high over your
head, reach through your fingertips.
17
00:01:06,580 --> 00:01:13,550
Exhale, fold forward, releasing into your
forward fold, relaxing your neck and head.
18
00:01:13,550 --> 00:01:16,450
If you need to, you can bend your
knees as you make your way here.
19
00:01:17,720 --> 00:01:21,620
Inhale, lift your chest up half way,
finger tips to the mat, or
20
00:01:21,620 --> 00:01:23,880
even bring your hands to your shins.
21
00:01:23,880 --> 00:01:28,210
Soften your knees, and let's simply
step back into Downward Facing Dog.
22
00:01:29,640 --> 00:01:33,400
Feel free to move around
a little bit in your Down Dog,
23
00:01:33,400 --> 00:01:38,514
finding a little shift and dip in
your hips, peddling your feet gently.
24
00:01:38,514 --> 00:01:40,545
[MUSIC]
25
00:01:40,545 --> 00:01:44,610
And then find stillness in Down Dog,
spread the fingers wide.
26
00:01:44,610 --> 00:01:47,870
Feet are slightly apart,
about hipbone distance.
27
00:01:47,870 --> 00:01:51,080
Take another deep breath in, and exhale.
28
00:01:53,440 --> 00:01:55,180
Drift out into your plank pose.
29
00:01:55,180 --> 00:01:57,350
Bring your shoulders over your wrists.
30
00:01:57,350 --> 00:02:00,230
Feel your tailbone reach
towards your heels.
31
00:02:00,230 --> 00:02:04,850
Draw the belly in, take another
deep inhale, and as you exhale,
32
00:02:04,850 --> 00:02:08,692
slowly bend your arms for
your low push up chaturanga.
33
00:02:08,692 --> 00:02:14,380
Roll over to the tops of your feet, and
lift your heart into Upward Facing Dog.
34
00:02:14,380 --> 00:02:18,310
Gaze forward and then exhale,
roll over your toes.
35
00:02:18,310 --> 00:02:20,750
Hips to the sky, Downward Facing Dog.
36
00:02:22,080 --> 00:02:25,110
Take a deep breath in, and exhale.
37
00:02:26,950 --> 00:02:31,720
Inhale, sweep your right leg high to the
sky, flexing your foot or flointing it.
38
00:02:32,770 --> 00:02:35,290
Take another deep breath in, and exhale.
39
00:02:35,290 --> 00:02:37,490
Draw your knee in towards your chest.
40
00:02:37,490 --> 00:02:40,300
And step your right foot
between your hands.
41
00:02:40,300 --> 00:02:43,660
Take your time as you transition
into our first Warrior pose.
42
00:02:43,660 --> 00:02:46,870
Spin your back heel down about 45 degrees.
43
00:02:46,870 --> 00:02:50,660
Establish the strength and
stability in your legs and your feet.
44
00:02:50,660 --> 00:02:55,360
And slowly lift both arms high
above you head for Warrior 1.
45
00:02:55,360 --> 00:02:58,160
Now your palms can face one another,
or if it feels okay,
46
00:02:58,160 --> 00:03:01,560
maybe even bring your hands
together over your head.
47
00:03:01,560 --> 00:03:04,340
Make sure there's no
tension in your shoulders.
48
00:03:04,340 --> 00:03:09,010
Draw your right hip and your right
rib-cage back, bending your front knee.
49
00:03:09,010 --> 00:03:15,700
Lift your chest, take another deep breath
here, and now let's open into Warrior 2.
50
00:03:15,700 --> 00:03:20,310
Adjusting your back foot,
bending deep into your front knee.
51
00:03:20,310 --> 00:03:23,520
Make sure your arms are in
line with your shoulders.
52
00:03:23,520 --> 00:03:27,170
Sink into your hips,
draw the belly in towards your spine, and
53
00:03:27,170 --> 00:03:29,310
feel the crown of your head rise.
54
00:03:29,310 --> 00:03:30,290
Take a quick look behind you,
55
00:03:30,290 --> 00:03:34,060
make sure your left arm is in
line with your left shoulder.
56
00:03:34,060 --> 00:03:39,880
Press down through the outer edge of your
left foot, gaze forward, one more breath.
57
00:03:39,880 --> 00:03:44,450
Take another deep inhale, and
as you exhale, lower both hands down to
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00:03:44,450 --> 00:03:48,720
the floor, step your right foot back,
find your plank pose.
59
00:03:48,720 --> 00:03:53,480
Take a deep breath in, arms bent for
your low push up chaturanga.
60
00:03:53,480 --> 00:03:58,240
Roll to the tops of your feet, heart
lifts to the sky for Upward Facing Dog.
61
00:03:58,240 --> 00:04:02,540
And then curl over your toes,
hips to the sky, Down Dog.
62
00:04:03,660 --> 00:04:06,060
Pause here and find stillness.
63
00:04:06,060 --> 00:04:08,780
And you're already probably
feeling a little heat.
64
00:04:08,780 --> 00:04:10,680
Continue pressing your heels to the mat.
65
00:04:12,220 --> 00:04:14,830
Draw your belly in towards your spine.
66
00:04:14,830 --> 00:04:16,340
One more breath here in Down Dog.
67
00:04:16,340 --> 00:04:19,820
And let's go to the other side.
68
00:04:19,820 --> 00:04:25,440
Left leg lifts to the sky, breathing in,
extend it as high as you possibly can.
69
00:04:25,440 --> 00:04:28,270
Exhale, draw your knee in
towards your chest, and
70
00:04:28,270 --> 00:04:30,850
then stick your foot between your hands.
71
00:04:30,850 --> 00:04:35,450
Transitioning into your Warrior 1,
spin your back heel down.
72
00:04:35,450 --> 00:04:38,810
Draw your left hip back, slowly rise.
73
00:04:38,810 --> 00:04:41,380
Lift your chest and then your arms.
74
00:04:41,380 --> 00:04:43,460
Palms apart are together.
75
00:04:43,460 --> 00:04:46,260
Continue to then deep into your left leg.
76
00:04:46,260 --> 00:04:49,430
Draw your left rib-cage and left hip back.
77
00:04:49,430 --> 00:04:51,730
Strong through your back leg.
78
00:04:51,730 --> 00:04:55,090
Two more breaths, deep inhale, exhale.
79
00:04:56,250 --> 00:04:57,810
One more breath.
80
00:04:57,810 --> 00:04:59,690
Expanded wide Warrior 2,
81
00:04:59,690 --> 00:05:04,520
sinking into that front leg and
arms extend in line with your shoulders.
82
00:05:05,620 --> 00:05:09,860
Draw the tail bone down,
belly into your spine, and sink.
83
00:05:09,860 --> 00:05:12,903
Feel the opening of your inner thighs,
groins and
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00:05:12,903 --> 00:05:16,170
your hips with the strength in your quads.
85
00:05:16,170 --> 00:05:19,490
One more breath, exhale.
86
00:05:19,490 --> 00:05:25,000
Lower both hands down to frame your front
foot and ease your way back, Plank Pose.
87
00:05:25,000 --> 00:05:28,460
Hold here and plank,
draw the belly in, and gaze forward.
88
00:05:29,490 --> 00:05:31,220
Take another deep inhale.
89
00:05:31,220 --> 00:05:34,560
Arms bend, chaturanga, low push up.
90
00:05:34,560 --> 00:05:40,480
Roll to the tops of your feet, your heart
lifts for Up Dog, and roll over the feet.
91
00:05:40,480 --> 00:05:44,790
Downward Facing Dog, hips to the sky.
92
00:05:44,790 --> 00:05:46,810
Pause here in your Down Dog.
93
00:05:46,810 --> 00:05:48,620
Spread your fingers wide,
94
00:05:48,620 --> 00:05:51,210
draw the hips back right where
the ceiling meets the wall.
95
00:05:52,340 --> 00:05:52,970
Deep inhale.
96
00:05:54,710 --> 00:05:55,259
Exhale.
97
00:05:57,648 --> 00:06:00,570
One more, a deep inhale, and exhale.
98
00:06:01,850 --> 00:06:04,050
Now this time you're gonna rise
into the balls of your feet.
99
00:06:04,050 --> 00:06:08,500
Bend your knees, and
send your gaze towards your hands.
100
00:06:08,500 --> 00:06:11,360
Take a deep breath in, and
then as in your exhale,
101
00:06:11,360 --> 00:06:14,610
you can walk or
hop your feet to the front of the mat.
102
00:06:14,610 --> 00:06:19,550
Lift your chest up halfway,
hands to the mat or your shins.
103
00:06:19,550 --> 00:06:22,010
Exhale, fold forward over both legs.
104
00:06:23,340 --> 00:06:25,580
Press into your feet, inhale,
105
00:06:25,580 --> 00:06:30,730
come all the way up to stand,
arms rise and then exhale.
106
00:06:30,730 --> 00:06:31,779
Draw your hands to your heart.
107
00:06:33,350 --> 00:06:36,760
Slowly transitioning into
our playful sequence here.
108
00:06:36,760 --> 00:06:40,120
So you're gonna bend your knees,
sink your hips, and
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00:06:40,120 --> 00:06:43,200
find chair pose, your utkatasana.
110
00:06:43,200 --> 00:06:46,700
Arms are slightly apart,
palms are facing in.
111
00:06:46,700 --> 00:06:48,790
Press down through your right foot and
112
00:06:48,790 --> 00:06:53,370
slowly begin to straighten your
right leg as you lift your left leg.
113
00:06:53,370 --> 00:06:56,890
Bring your hands to your heart center,
gaze forward,
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00:06:56,890 --> 00:06:59,600
belly into your spine, and take your time.
115
00:06:59,600 --> 00:07:04,620
Start to extend your left leg behind you,
finding your Warrior 3 pose.
116
00:07:04,620 --> 00:07:10,500
Now you can keep your hands at your heart
center or sweep them alongside your hips,
117
00:07:10,500 --> 00:07:14,790
but feel that back leg move in
towards the center line of your body.
118
00:07:14,790 --> 00:07:18,550
To make sure that your left
toes are pointing down.
119
00:07:18,550 --> 00:07:20,710
Try not to lock your base leg,
your right leg,
120
00:07:20,710 --> 00:07:23,810
if you need to you can always bend it.
121
00:07:23,810 --> 00:07:28,520
One more breath here, heart forward
as your left heel waits behind you.
122
00:07:28,520 --> 00:07:32,250
And then from here,
slowly step your left foot back and
123
00:07:32,250 --> 00:07:35,690
open out, back into your Warrior 2 pose.
124
00:07:35,690 --> 00:07:38,800
Sink into your right knee,
expand and reach for
125
00:07:38,800 --> 00:07:41,800
your heart center as
the fingers extend out.
126
00:07:41,800 --> 00:07:45,070
Take another deep breath in, exhale,
127
00:07:45,070 --> 00:07:49,172
lower both hands to frame your front foot,
step it back, Plank Pose.
128
00:07:49,172 --> 00:07:54,384
Breathe in, exhale,
chaturanga, low push up.
129
00:07:54,384 --> 00:07:57,770
Inhale, heart lifts for Upward Dog.
130
00:07:57,770 --> 00:08:01,232
And exhale, hips to the sky, Down Dog.
131
00:08:01,232 --> 00:08:06,170
We're gonna halt here for a couple of
breaths, and if you need to you can
132
00:08:06,170 --> 00:08:10,832
always drop your knees, and take Child's
Pose, but that's your personal option.
133
00:08:10,832 --> 00:08:13,860
I'm gonna hang out here
in Downward Facing Dog.
134
00:08:13,860 --> 00:08:15,640
We'll pause for a few more breaths.
135
00:08:17,210 --> 00:08:18,110
Relax your neck.
136
00:08:18,110 --> 00:08:20,310
If you need to you can
shake your head out.
137
00:08:21,320 --> 00:08:24,050
Take another breath in and exhale.
138
00:08:26,140 --> 00:08:30,830
Slowly making our way back to the front of
the mat, rise onto the balls of your feet.
139
00:08:30,830 --> 00:08:32,880
Bend your knees, gaze forward.
140
00:08:32,880 --> 00:08:36,060
Walk or hop your feet to the front.
141
00:08:36,060 --> 00:08:41,480
Lift your chest up halfway,
exhale, fold over your legs.
142
00:08:41,480 --> 00:08:45,760
Bend your knees this time and
go right into your Chair Pose,
143
00:08:45,760 --> 00:08:49,600
sinking your hips and
lifting the arms high.
144
00:08:49,600 --> 00:08:53,080
Relax your shoulders, take an inhale.
145
00:08:53,080 --> 00:08:55,210
Press down through your left foot,
146
00:08:55,210 --> 00:08:59,110
straighten the left leg as
the right knee lifts up.
147
00:08:59,110 --> 00:09:01,100
Hands come to your heart center.
148
00:09:01,100 --> 00:09:05,740
Make sure you are drawing your belly
into your spine, shoulders relaxed.
149
00:09:05,740 --> 00:09:08,750
Feel the stability and
strength in your left leg
150
00:09:08,750 --> 00:09:13,340
as you extend your right leg behind
you and hinge from your hip crease.
151
00:09:14,728 --> 00:09:16,360
Squaring off those hips,
152
00:09:16,360 --> 00:09:19,390
drawing the right big toe toward
the center line of your body.
153
00:09:19,390 --> 00:09:23,000
Maybe those hands fly out,
heart comes forward.
154
00:09:24,300 --> 00:09:29,630
Two more breaths here, deep inhale,
exhale, one more breath.
155
00:09:29,630 --> 00:09:34,590
Extend and
then slowly release the back foot,
156
00:09:34,590 --> 00:09:38,400
open wide, Warrior 2, left knee bends.
157
00:09:38,400 --> 00:09:42,450
Hold here for three more breaths, feeling
your tailbone release towards the Earth.
158
00:09:43,800 --> 00:09:48,420
Make sure your left knee is tracking
in line with your left middle toe.
159
00:09:48,420 --> 00:09:49,373
One more breath.
160
00:09:49,373 --> 00:09:51,722
[MUSIC]
161
00:09:51,722 --> 00:09:56,788
Deep inhale, exhale,
lower both hands to frame your front foot,
162
00:09:56,788 --> 00:10:02,330
step it on back, Plank Pose, arms bend for
your low push up chaturanga.
163
00:10:02,330 --> 00:10:08,310
Inhale Upward Facing Dog and exhale,
hips to the sky, Downward Dog.
164
00:10:09,430 --> 00:10:13,752
Hold for two breaths, deep inhale, exhale.
165
00:10:16,163 --> 00:10:22,160
One more big breath, inhale, and exhale.
166
00:10:22,160 --> 00:10:27,210
Rise onto your toes, gaze forward, walk or
float your feet to the front of your mat.
167
00:10:28,960 --> 00:10:34,710
Inhale, lift up halfway, exhale,
Forward Fold over your legs.
168
00:10:34,710 --> 00:10:38,800
Bend your knees, find your Chair Pose
one more time, sync the hips.
169
00:10:38,800 --> 00:10:42,440
Lift the arms high,
press into the soles of your feet.
170
00:10:42,440 --> 00:10:45,510
Feel the strength that you've
cultivated in our practice, and
171
00:10:45,510 --> 00:10:47,910
rise all the way up into
your Mountain Pose.
172
00:10:47,910 --> 00:10:53,280
Lift your chest, heart high, and
exhale, hands to your heart's center.
173
00:10:53,280 --> 00:10:58,635
Take a deep breath in, and exhale.
174
00:11:01,598 --> 00:11:03,750
All right guys, there you have it.
175
00:11:03,750 --> 00:11:06,070
A very fun and playful Warrior Flow.
176
00:11:06,070 --> 00:11:11,690
Now, as you know, Warrior poses have this
amazing way of creating strength and
177
00:11:11,690 --> 00:11:16,360
stability, not only in your legs,
but the entire body.
178
00:11:16,360 --> 00:11:19,010
Come on back and join me,
continue to flow.
179
00:11:19,010 --> 00:11:21,469
And I'll see you right
here on HealthiNation.
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00:11:21,469 --> 00:11:26,257
[MUSIC]
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