Powerful Warrior Sequence for Beginners
Even if you have never tried yoga or attended a yoga class ever before in your life, I can bet my bottom dollar that you have seen a Warrior pose.
Warrior pose is one of the essential foundational poses that is included in almost every sequence or yoga photo-op. The reason this pose is so widely used is that it helps to open and strengthen every part of the body.
Also, these poses are highly accessible; there isn’t a lot of flexibility required to find the alignment in this pose. What’s great is that each person can find strength at whatever level they are. Adjustments with the bend of the knee and placement of the arms are completely customizable.
The Basics
To start off with Warrior 1, stand at the front of your mat and step your right foot back and gently land into a lunge.
The right foot will connect to the ground and rotate the toes out about 45 degrees so the entire foot can rest comfortably on the ground.
Our chest and hips are facing forward and on an inhale raise both hands to the sky and exhale relax the shoulders away from the ears.
There we have it! Feel free to play around with the bend in the front knee, get lowwww or stay up. Just have fun and ensure that your knee doesn’t come over your toes.
For Warrior 2, we’ll turn our hips and shoulders open to the long side of the mat (face the way so this isn’t a twist)
Adjust the back foot so that it is parallel to the back of the mat, and ensure that the heel is the furthest point away from the front of the mat.
On an inhale, raise you hands out to the side, shoulder height reaching out from your fingertips.
Bend your front knee to the place that feels good, open up those hips, and breathe.
To Reverse Warrior, we’ll maintain the positioning for Warrior 2.
Turn your front palm up and reach high toward the sky. Rest the back palm on the back leg lightly.
Transitioning to Side-Angle Pose, maintain the bend in the front knee from Warrior 2 (Hang in there!)
Place the forearm of the front leg onto the foreword thigh, and extend the back arm toward the sky and reach forward,
Breathe, sink the hips down and open the chest up toward the ceiling.
Coming into Triangle Pose, let’s straighten the front leg (finally, woo!)
Reach your torso forward and reach your front hand over the front leg
Lower your hand to reach toward the ground, but you can find your calf or ankle too
Reach the back hand toward the sky. Breathe here and open the chest to the front.
