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Warrior Flow

Dec 28th, 2011

Warrior Flow

  • Downward Facing Dog
    • Begin in Table position (hands and knees), hands under the shoulders, and knees directly beneath the hips.
    • Tuck the toes under, lift your hips to the sky, and start to straighten the legs; visualize yourself in an upside-down position.
    • Press your hands into the mat, and stretch your chest toward your thighs; head hangs heavy like a bowling ball.
    • Heels stretch down toward the ground.
    • To deepen the stretch, alternate bending and straightening one leg at a time before settling into the posture.
  • Warrior I
    • From Downward Facing Dog, step your right foot between your hands, and spin your left foot flat to a 45 degree angle.
    • Hips should be square to the front, so widen or shorten your stance until your hips are facing the front.
    • Straighten and engage your back leg.
    • Inhale your arms up, palms facing each other.
    • Scoop your tailbone under and engage your abdominal muscles.
  • UntitledWarrior II
    • From Warrior I with right foot forward, open arms, shoulders, and hips to the left. The right foot is facing forward, with a deep bend in the leg; be sure the knee does not extend beyond the toes.
    • Left leg is strong and straight; press out through the outer edge of the left foot.
    • Arms extend out at shoulder-height, and gaze is over the right middle finger.
    • Keep the shoulders directly over the hips, and shoulders down away from the ears.
  • Crescent Lunge
    • Maintain a deep bend in the front leg, with the knee directly over the ankle; the back leg is straight, and foot is positioned on the ball of the foot.
    • Lengthen the back vertically, as you lower the hips.
    • Reach the arms up to the sky, palms facing each other.
    • Keep the shoulders down and abdominal muscles engaged.
    • Hips are square to the front.
  • Warrior III
    • From Crescent Lunge, stretch your arms forward, push off the back leg, and launch onto the front leg in a balance. Try to synchronize the straightening of the front leg and the lifting of the back leg.
    • As you exhale, press the head of the right thighbone back and press the standing heel actively into the floor. As you lift the back leg, resist by pressing the tailbone into the pelvis.
    • The lifted leg should be parallel to the floor, with the foot flexed. Energy radiates out through the fingertips and out through the heel.

Gaze can either be down at the floor or in front of you.