Welcome to this short practice of warrior postures.
We're going to practice three different warrior poses and then we're going to bring them all together into a sequence.
We're going to begin standing on your mat.
Stand with the mat long ways so that you have space on each side of your legs to open your legs wider.
But begin with your feet together.
Stand up tall and straight.
Relax your shoulders.
And just take a few breaths to begin with.
To feel into your body.
To notice how your body's feeling right now.
Now bring your hands together in front of your heart.
And either jump or step your legs out wide.
Bring your arms out in line with your shoulders.
And see if you can align your wrists with your ankles.
Or come as close to that as your body will allow you.
We're going to do three different warrior postures.
First moving into each posture separately.
And then we'll bring them all together into a flowing sequence.
So we'll start with the second warrior.
From here turn your left foot in so that your left foot turns diagonally and your toes point towards the middle of the front of the mat.
And turn your right leg out so that your toes point towards the end of the mat.
Keep your hips and upper body facing forward.
And now bend your right knee into a right angle.
Make sure that your knee is above your ankle and doesn't go too far forwards or backwards.
If you look down at your foot,
You should only be able to see your big toe.
And that will give you the indication that your knee is in the right place.
Keep your arms stretched out in line with your shoulders.
And turn your head to look over your right hand.
Make sure that your left leg feels strong.
Keep your weight pressing back into the outer edge of your left foot.
And keep the muscles around your left knee engaged.
This is the second warrior piece.
Take a few more breaths here.
And exhale to straighten your right knee.
Turn your feet to face forward.
And rest your hands onto your hips.
Take some resting breaths here.
And we'll do the same on the opposite side,
So bring your arms back up in line with your shoulders.
And now turn your right foot in to a diagonal angle and turn your left foot out so your toes are pointing towards the top of the mat.
Exhale to bend your left knee,
Bringing the knee above the ankle.
And turn your head to look over your left hand.
Keep your arms in line with your shoulders.
And relax your shoulder blades so that there's space around your neck and head.
Breathe here.
And exhale to straighten the left leg.
Turn your feet to face forward.
And rest your hands onto your hips.
Next we're going to come into reverse warrior.
So we'll begin by coming into Second Warrior again.
Bring your arms out in line with your shoulders.
Turn your left foot in and your right leg out so that your right toes face the end of the mat.
And exhale to bend the right knee.
Now take your left hand to rest on your left thigh and turn your right hand so that the palm faces upwards.
Keep the legs strong here,
Keep the feet pressing into the mat.
And exhale to slide your left hand down the leg so that your right arm comes up to vertical.
Keep stretching up through the right arm and look up to the right hand.
And exhale to come back up,
Back to your second warrior.
And straighten the front leg.
Turn your feet to face forwards and rest your hands to your hips.
We'll do that on the other side,
So bring your arms up again and turn your feet towards the left side.
Exhale,
Bend the left knee into second warrior.
Now take your right hand to rest on the right thigh.
On the next exhalation slide your right hand down the leg to bring the left arm up to vertical.
Look up to the hand.
And exhale back to second warrior.
Now straighten the leg.
Turn the feet to face forward.
And rest your hands onto your hips.
And the other warrior posture we're going to practice today is the humble warrior.
For this one,
Take your hands behind your back and take hold of your elbows so that you feel the front of your chest and the tops of your shoulders opening.
Turn your feet back towards the right.
And this time turn your upper body towards the right as well.
As you exhale bend your right knee and bring your right shoulder down to rest onto your right thigh.
Relaxing the top of your head towards the mat.
Keep your legs strong here.
Make sure that you're still sending weight back to the outer edge of your left foot.
And that the muscles around your left knee are engaged.
Keep pressing into your feet as you exhale to lift your upper body.
Straighten the right knee and turn back to the front.
Keep your arms behind your back here and we'll go to the opposite side.
So now turn your right foot in and your left leg out.
Exhale to bend the left knee and bring your left shoulder to rest onto your left thigh.
Keep your legs strong.
Relax your neck and head.
And press into your feet and exhale to come back up.
Straighten your left leg.
Turn your feet to face forwards and relax your arms.
Bring your hands to rest at your hips.
Now we're going to bring those postures together into a sequence.
So bring your arms up in line with your shoulders and turn your feet towards the right.
Exhale to bend your right knee into second warrior.
Look over your right hand.
We're going to move into reverse warrior now.
So inhale and bring your left hand to your left thigh.
Turn the right palm to face upwards.
And exhale slide your left hand down the leg bringing the right hand to vertical.
Look up to the hand.
Inhale here.
And exhale to come back up into second warrior.
Inhale and bring your arms behind your back,
Taking hold of your elbows,
Preparing for humble warrior.
And exhale bring your shoulders to your right thigh.
Inhale here.
Exhale press into your feet,
Come back up.
And release your arms back in line with your shoulders.
We'll do that sequence a couple more times.
Inhale,
Bring the left hand to the leg and turn the palm to face up.
Exhale into reverse worry.
Inhale.
Exhale up to second worry.
Inhale,
Bring your arms behind your back.
Exhale the shoulder to the thigh,
Humble warrior.
Inhale.
Exhale,
Press into your feet and come back to standing.
Bring your arms back in line with your shoulders.
Inhale,
Take the left hand to the left leg.
Exhale,
Reverse warrior.
Inhale.
Exhale second worry.
Inhale,
Take hold of the elbows.
Exhale,
Humble warrior.
Inhale.
Exhale back to standing.
And release the arms and nose,
Straighten your right leg.
Turn the feet to face forwards and rest your hands onto your hips.
Take a few breaths here.
And we'll go to the other side.
Turn your feet towards the left,
Bring your arms out.
And exhale to bend your left knee into second warrior.
Inhale bring the right hand down,
Turn the left palm up.
Exhale into reverse warrior.
Inhale.
Exhale up to second warrior.
Inhale,
Take hold of the elbows.
Exhale into humble warrior.
Inhale.
Exhale,
Second Warrior Inhale.
Exhale Reverse Warrior.
Inhale.
Exhale,
Second Warrior.
Inhale,
Take hold of the elbows.
Exhale,
Humble warrior.
Inhale.
Exhale back up to second warrior.
And straighten the left leg.
Turn your feet to face forward.
Rest your hands on your hips.
Take a few breaths here.
And now take a breath in.
And exhale to jump or step your feet back together.
And just close your eyes here and take a moment to notice how your body's feeling.
To notice any after effects from that practice.
And when you're ready,
Slowly open your eyes.
This brings us to the end of the practice.
Thank you for joining me.
