Grounding Warrior Flow For Strength And Resilience

In this brief Grounding Warrior Flow practice you are invited to express your own inner strength and power as you hold the poses and as you flow between poses. We warm up quickly with some variations of Goddess Pose and then begin our Warrior Flow. You may want 2 blocks for when we do triangle pose. Always listen to your body and breath and find variations as you need to.
Background Music Tracks: by Chris Collins, and Music of Wisdom

Transcript

Hi, Thanks for joining me today. This is going to be a standing flow practice. To help ground and get some movement through your body with a warrior flow. So find variations as you need to. And when you're ready, Have a couple blocks at each end of your map. Blanket is optional. And come into mountain pose. Stand with your feet about hip distance apart. Arms extended, Palms facing forward. You might lift your toes, Spread your toes and lower them back down. You might find a soft gaze. Press down into the earth. Creating those imaginary roots deep into the earth. Engage your legs. Lift the inner arches as you hug your outer ankles in. Take the front of your thighs slightly back. As you root your soot bones towards the earth. Lift your heart. As you gently draw your lower ribs slightly in. And as you root down into the earth, Rise up through the crown of your head. Lengthen the back of your neck. Mountain Pose Tadasana. Notice your breath. And then relax, Shake it out, Shake your hands and arms out a little bit, And take a wide stance on your mat. Feet parallel. Maybe just about. To two and a half feet wide. Pause for a moment. And then toes out, Heels in. Bend your knees. Maybe hands at your heart. Find the stance that feels best to you, Making sure your knees are going in the same direction as your toes. Press your hands together. Goddess pose. Engage your legs slightly. And we'll find a little bit of movement here to start to warm up. Take an inhale, Reach your arms out and up, Rise up off your knee bend. And then exhale, Hands to your heart. Come back to goddess. We'll do that a few more times. Move with your breath. Inhale, Rise up. Exhale, Back to go. Notice what you're feeling and you decide how deep you go. Inhale, Coming up off your knee bend. Exhale, Return to God. Let's do a few more. Inhale, Coming up. Exhale, Back together. Two more. Inhale, Rise. Exhale. Once more, Inhale coming up. Exhale back to goddess. Pause here. And then open your arms into fierce goddess. Arms are active. Take an inhale. Straightening your legs straighten your arms five-pointed star. Exhale. Come back into Fierce Goddess. Inhale, Five pointed star. Exhale. Fierce God. Inhale, Raw. Expand and extend. X. Your skin. Three more. Inhale, Expand. X. Back to Fierce Goddess. To you more. Inhale, Expand, Stretching out. Five-pointed star. Accent back to goddess. One more, Expand your light and energy out into the world. Exhale. Come back to God. Inhale, Straighten your leg. Parallel your feet, Heel toe, Back to mountain. And pause. Notice what you're feeling. Notice your breath. And then take another wide stance on your mat. Maybe a little bit further apart. And turn your right foot towards one end. Toes pointing towards the short end of your mat, And take your left heel slightly back. Keep that front knee over that ankle. And come into Warrior II. Arms extending out. Gaze softly over your right fingertips. Notice your breath, Legs are active. Embodying your own inner strength. Your own inner warrior. Finding stability. Resilience. And inner strength. Breathe here. And then right palm up, Take an inhale, Reaching slightly forward and reverse your warrior. Find your variation. Inhale, Back to warrior two. Take another inhale here. And then exhale. Tipping your hips forward, Right arm to that front thigh, Left arm coming up. Nice line of energy from the crown of your head to your back heel. Extended Side Angle, Mutita Parsvakonasana. Breathe here. Core is engaged. Lengthen through the right side body. On your next inhale, Come back up, Straighten that front leg. Lift your right arm up, Left hand to your back leg. Reverse triangle Lengthen like you're reaching up to the sky. And then exhale, Arms parallel to the mat. Bend your front knee back to warrior two. And then one breath to one movement. Inhale, Reverse your warrior. Exhale, Extended side angle. Inhale, Reverse your warrior. Exhale, Extended side angle. One more. Inhale, Reverse your warrior. Exhale, Extended side ankle. Inhale, Come back up, Warrior two. Straighten that front leg, Parallel your feet, Lower your arms. Heel, Toe, Heel, Toe. Step back to mountain. And pause. Notice how you feel. One side might feel different. And then other side. Take another wide stand. Turn your left foot towards the short end of your mat. Been that mean. Outer right heel goes slightly back. Warrior II on this side. Find your physician. Bind your breath. You can have a shorter stance if you need to. Or you can Bend that front knee a little bit more and come deeper into the pose if you prefer. Breathe here. Okay, Softly over those front fingertips. Notice your breath. Inviting your own inner strength. And resilience. To be expressed in this post. And then on your next inhale, Left palm up. Reaching slightly forward. Reverse your worries. Any variation? Keep that same knee bend in your front leg. And then inhale, Come back to Warrior II. And then tip your hips slightly forward. Left arm to your left thigh, Right arm comes up, Externally rotate. That right arm, Nice line of energy from the crown of your head to your back heel. Core is active. Lengthen your left side body. Extended side angle. Breathe here. Inhale, Back to warrior two. And then straighten that front leg. Lengthen through your left side. Reaching up reverse triangle. And then slowly arms parallel to the mat again. Bend your front knee. And we'll flow one breath to one movement. Inhale, Reverse your work. Exhale, Extended side ankle. This is sometimes called dancing work. Move with your breath. Inhale, Reverse your voice. Exhale, Extended side ankle. Inhale, Reverse your warrior. Eh. Back to extended side. Inhale, Come back to warrior two. On your next inhale, Straighten that front leg, Parallel your feet, Lower your arms, Heel toe, Heel toe. Back to Mountain and Paws. Notice your breath. So now we're going to flow into a triangle pose. So those blocks at the end of your map. You might place onto your mat. So that they'll be ready. Take a wide stand. Once more. Turn your right toes towards the short end of your mat. And as you bend that right knee, Maybe place that block. Just to the outside of your right ankle on the tall setting. You may or may not need it, But at least it'll be there. Come into your warrior two. Another breath here. And then inhale, Reverse your warrior. Exhale, Extended side ankle. Inhale, Back to Warrior II. Straighten that front leg. Shifting your hips so that you're reaching forward, Lengthening that right side body. Legs are active and place your right hand on that wall. Lift your left arm up. Trikonasana. Triangle pose. Press into your feet. Lengthen through your spine. Core is engaged. You can look up or you could look down if you want to release your neck. Another breath here. And then thoughtfully look down slightly. Bend your right knee. Come back up into warrior two. Straighten that front leg, Parallel your feet. Other side. Turn your left toes towards the short end bend your knee position that block just about to the outside of your ankle come into your warrior too. Breathe here. And then inhale, Reverse your warrior. Exhale. Extended side angle. Inhale, Back to warrior two. On your next inhale, Straighten that front leg. Prepare for Trikonasana. Shifting your hips. Hinging slightly, Reaching long. Legs are active, Core is active, Left hand to that block. Right arm up to the sky. Press into your feet. As you expand in five directions. Trikonasana, Triangle Pose. Thoughtfully on your next exhale, Begin to bend that front knee again. Back to our YouTube. Inhale, Straighten that leg parallel your feet. And then bring your block. To the front of your long side of your mat. And we'll come into a wide leg forward fold. Can always come deeper if you like. Feet are parallel, Hands at your hips, Take an inhale. Exhale, Hinge from your hip crease. Hands come onto those blocks. You can stay here or you can go deeper if you prefer. Legs are active spine is long notice how this feels If you would like, You can bend one knee a little bit and then straighten it and then bend the other. Take another breath here. Maybe go deeper. Maybe the blocks come onto the lower setting. Maybe your hands are just on your mat. Take another breath here. And then exhale, Maybe fold a little deeper. Wide leg forward fold. Prasarita Paddha Tanasana. Take a few more breaths wherever you are. Come up halfway. And then thoughtfully coming to a seat toe heel your feet together and bring yourself down onto your maps and set those blocks aside. And pause. Notice sensations. So we're going to come into a twist. Extend your legs out in front of you. Bend your right knee and cross that right foot over your left leg. Keep that left leg active. Right hand behind you. Left hand to the outer. Right leg, Sit up nice and tall as you inhale. Exhale, Twist to your. . . Breathe here. Inhale slowly unwind, Straighten that right leg, Other side and your left knee. Cross that foot over your right leg. Left hand behind you, Lengthen through your spine as you inhale. Exhale, Twist to your left. Breathe here. Inhale unwind, Straighten that left leg. Have a block handy. Bend your knees and come down onto your mat on your back into constructive rest. Pause here and notice how this feels. And then you can either use a block or not. Press into your feet, Lift your hips, And come into supported bridge. You can either stay here or press into your feet and lift your hips up off the block for a few breaths. Lengthen your tailbone towards your lower legs as you press into your feet. Gaze straight up. And when you're ready, Lower your hips back to the block. If you had them lifted. Pause here. And then lift your hips, Set the block aside. Lower your hips to the mat, Straighten one leg and then the other, And come into your Shavasana. Invite your whole body to be heavy and soft. Notice your brow. Invite your legs to relax. Letting them be heavy. Hips. Soft and heavy. Relax your whole spine. Soften your shoulders and arms. Gently close your eyes. Softening all the muscles in your face. And let go. . . . . You Gently bring your awareness. Back to being on your mat. Notice your body. Notice your brow. And observe your mind. When you're ready, Begin to make small movements, Maybe wiggling your fingers or toes. Whatever would feel good. Eventually, Bend one knee and then the other and make your way thoughtfully over to one side. Support your head with your bottom arm. Pause there. When you feel ready, Slowly press your way back up to a comfortable seat. Maybe keeping your eyes closed. And with appreciation for your awareness and your focus. Bring your hands together at your heart in Anjali Mudra. The light in me sees and honors the light in you. Namaste. Thank you so much for joining me today. I hope you enjoyed this practice. And I look forward to seeing you in the next video.