How To Perform the Dancing Warrior Sequence in Yoga

The Dancing Warrior sequence is a Vinyasa Flow that that focuses on the four main Warriors Poses.

Namely:

They all share the strengthening lunge posture as a base.

These postures are deep hip openers so start slow. Start off by moving slowly through the postures holding each one for 5 breaths. Repeating the sequence on the left and right side.

The sequence can be repeated as many times as you like depending on your intention. To increase your strength and stability stay in each posture for 3 breaths. To increase endurance and cardiovascular ability stay in the pose for 1 breath only, moving quickly through the poses.

You’ve done one round when you have completed the sequence starting from both sides. Rest in Downward Facing Dog or Childs Pose between rounds to catch your breath. Alternate the side you start with.

It is important to synchronize your movement with your breath in this amazing sequence. Focus on matching your movement with your breath rather than trying to squeeze or prolong your breath to match your movement. Inhale into the pose and exhale as you transition to the next pose.

You can use this sequence as preparation for a variety of more advanced poses or flows.

The Benefits of The Dancing Warrior Sequence:

Flowing through this sequence will help you build a strong foundation while improving balance and strengthen your legs, core, and upper body.
The Dancing Warrior is a way to create dynamic movements to warm up the body and increase your cardiovascular endurance.
It also stretches your muscles and improves your blood circulation while releasing tension in your hips.

Warm Up:

Before starting the Dancing Warrior sequence perform 2-5 rounds of Sun Salutation B (Surya Namaskar B) to warm up your body.

Intro:

Start with this short sequence to eloquently enter the Dancing Warrior Sequence.

• Mountain Pose (Tadasana) – Inhale, Exhale

• Extended Mountain Pose (Urdhva Hastasana) – Inhale

• Forward Fold (Utanasana) – Exhale

• Standing Half Forward Bend (Ardha Uttanasana) – Inhale

• High Plank (Phalakasana) – Exhale

• Chaturanga Dandasana – Inhale/Exhale

• Upward Facing Dog (Urdhva Mukha Svanasana) – Inhale

The Poses of the Dancing Warrior sequence:

1. Downward Facing Dog (Adho Mukha Svanasana) – Exhale

2. 3-Legged Dog (Tri Pada Mukha Svanasana) – Inhale

3. High Lunge Pose (Anjaneyasana) – Exhale

4. Warrior 1 (Virabhadrasana 1) – Inhale

5. Warrior 2 (Virabhadrasana 2) – Exhale

6. Reverse Warrior (Viparita Virabhadrasana) – Inhale

7. Extended Side Angle Pose (Utthita Parsvakonasana) – Exhale

8. Warrior 2 (Virabhadrasana 2) – Exhale

9. High Plank (Phalakasana) – Inhale

10. Chaturanga Dandasana – Exhale

11. Upward Facing Dog (Urdhva Mukha Svanasana) – Inhale

12. Downward Facing Dog (Adho Mukha Svanasana) – Exhale

13. Repeat On Second Side.

The Dancing Warrior Sequence – Step by Step

With Breathing Ques.

Start in Mountain Pose.
Inhale and lift your arms above your head into Extended Mountain Pose.
Exhale and with a slight bend in your knees place your hands on the floor for Forward Fold Pose.
Inhale and lift your chest for Standing Half Forward Bend.
Exhale and step both feet back into High Plank.
Inhale in High Plank, and exhale to Chaturanga.
Inhale and lift your chest for Upward Facing Dog.
Exhale and push your hips back for Downward Facing Dog.
Inhale as you lift your leg toward the sky for Three-Legged Dog Pose.
Exhale and step your foot between you’re your hands for High Lunge Pose.
Inhale as you reach both hands to the sky for Warrior 1 Pose.
Exhale, pivot on your back heel, and open your arms for Warrior 2.
Inhale in Warrior 2. Exhale, lift your front arm and drop your back hand to your thigh for Reverse Warrior Pose.
Exhale and place your forearm on your front thigh and raise your other arm towards the sky or over your ear for Side Angle Pose. Inhale/Exhale.
Inhale and come back into Warrior 2.
Exhale into High Plank.
Inhale in High Plank, and exhale to Chaturanga.
Inhale and lift Your chest for Upward Facing Dog Pose.
Exhale and push your hips back for Downward Facing Dog.
Repeat on the second side.

Caution When Practicing the Dancing Warrior Sequence:

Practice with caution if you have any recent injury.
Avoid the practice if you are suffering from high blood pressure.
If you have an injury or issues with your neck keep your gaze neutral and don’t look back.