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P-urpose

Warrior Flow Yoga Sequence

GroundingVinyasa45 minBeginner

The warriors are the backbone of many classes. This plan introduces them as a flow beginners can follow and remember, with knee-down vinyasas between sides.

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The sequence

≈ 44 min including transitions

01Arrive3 min

  1. 1Easy Seat2 min
  2. 2Seated Side Bend4 breathsRight
  3. 3Seated Side Bend4 breathsLeft

02Warm up7 min

  1. 4Cat–Cow6 breaths
  2. 5Thread the Needle5 breathsRight
  3. 6Thread the Needle5 breathsLeft
  4. 7Child’s Pose5 breaths
  5. 8Bird Dog5 breathsRight
  6. 9Bird Dog5 breathsLeft
  7. 10Low Lunge5 breathsRight
  8. 11Low Lunge5 breathsLeft
  9. 12Half Split5 breathsRight
  10. 13Half Split5 breathsLeft
  11. 14Downward-Facing Dog5 breaths

03Sun salutations× 3 rounds4 min

  1. 15Mountain1 breath
  2. 16Upward Salute1 breath
  3. 17Standing Forward Fold1 breath
  4. 18Halfway Lift1 breath
  5. 19Plank with Knees Down1 breath
  6. 20Knees-Chest-Chin1 breath
  7. 21Low Cobra1 breath
  8. 22Downward-Facing Dog5 breaths
  9. 23Halfway Lift1 breath
  10. 24Standing Forward Fold1 breath
  11. 25Upward Salute1 breath
  12. 26Mountain1 breath

04Warrior flow16 min

  1. 27Warrior I5 breathsRight
  2. 28Warrior II5 breathsRight
  3. 29Reverse Warrior3 breathsRight
  4. 30Extended Side Angle5 breathsRight
  5. 31Gentle Vinyasa4 breaths
  6. 32Warrior I5 breathsLeft
  7. 33Warrior II5 breathsLeft
  8. 34Reverse Warrior3 breathsLeft
  9. 35Extended Side Angle5 breathsLeft
  10. 36Gentle Vinyasa4 breaths
  11. 37High Lunge5 breathsRight
  12. 38Warrior II5 breathsRight
  13. 39Triangle5 breathsRight
  14. 40Gentle Vinyasa4 breaths
  15. 41High Lunge5 breathsLeft
  16. 42Warrior II5 breathsLeft
  17. 43Triangle5 breathsLeft
  18. 44Gentle Vinyasa4 breaths
  19. 45Low Lunge4 breathsRight
  20. 46Low Lunge Twist4 breathsRight
  21. 47Gentle Vinyasa4 breaths
  22. 48Low Lunge4 breathsLeft
  23. 49Low Lunge Twist4 breathsLeft
  24. 50Gentle Vinyasa4 breaths
  25. 51Goddess5 breaths
  26. 52Wide-Legged Forward Fold6 breaths
  27. 53Tree6 breathsRight
  28. 54Tree6 breathsLeft

05Cool down8 min

  1. 55Bound Angle8 breaths
  2. 56Seated Forward Fold8 breaths
  3. 57Head-to-Knee8 breathsRight
  4. 58Head-to-Knee8 breathsLeft
  5. 59Reclined Figure Four8 breathsRight
  6. 60Reclined Figure Four8 breathsLeft
  7. 61Supine Twist8 breathsRight
  8. 62Supine Twist8 breathsLeft
  9. 63Happy Baby6 breaths

06Final rest5 min

  1. 64Final Rest5 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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