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Challenge your inner warrior with an intermediate sequence of twists, forward bends, hip openers, and the quintessential Warrior Pose.
Warm Up
• Inhale: Begin on all fours, keeping your back flat.
• Exhale: Round your back like a cat. Release and repeat 5×.
• Inhale: Extend your right leg behind you and left arm in front of you while maintaining a flat back. Hold for 2 breaths if you can, otherwise, lower the leg back down. Relax and switch sides.
• Exhale: Round your back.
• Inhale: Come into plank.
• Exhale: Go into downward dog. Hold for 3 breaths.
• Inhale: Bring your feet toward your hands and take your opposite elbows. If needed, bend your knees to protect your lower back.
Twists
• Inhale: Downward dog.
• Exhale: Lift your right leg toward the ceiling and bring your upper body toward the front of the mat. Draw your lower back into your body and broaden your shoulders.
• Inhale: Bring your right foot forward in line with your shoulders. Draw your shoulders down your back.
• Exhale: Bring your palms together in front of your heart while turning your torso to the left. Bring your left elbow to your right knee.
• Inhale: Come into plank.
• Exhale: Lower yourself to the floor.
• Inhale: Cobra.
• Exhale: Downward dog.
• Repeat on the other side.
• Inhale: Forward bend. Take hold of your big toes with your index fingers. Now slide your palms under your feet. Hold for 3 breaths.
• Inhale: Downward dog.
• Exhale: Lift your right leg toward the ceiling and bring your upper body toward the front of the mat.
• Inhale: Bring your right foot forward and raise your hands to the ceiling in Warrior I. Transition into Warrior II, Humble Warrior, and finally Triangle Pose.
• Repeat on the other side.
• Conclude with your sitting poses and Savasana.
Last modified: October 26, 2018
