Yoga Warrior Poses Sequence
1. Downward-facing dog
Downward-facing dog is a great way to start your yoga sequence. It warms up your body and gets your blood flowing. It also stretches your hamstrings, calves, and shoulders.
To do downward-facing dog, start in a tabletop position. Place your hands on the floor shoulder-width apart and press your hips up and back. Keep your spine straight and your head between your arms. Hold for 5-10 breaths.
2. Warrior I
Warrior I is a great pose for strengthening your legs and opening your hips.
To do warrior I, start in a standing position. Step your left foot back and turn it out so that your heel is pointing to the side. Extend your arms out to the sides and raise your torso up. Look up at your fingertips. Hold for 5-10 breaths, then switch sides.
3. Warrior II
Warrior II is a great pose for strengthening your legs and opening your hips.
To do warrior II, start in a standing position. Step your left foot back and turn it out so that your heel is pointing to the side. Extend your arms out to the sides and raise your torso up. Look down at your left hand. Hold for 5-10 breaths, then switch sides.
4. Triangle Pose
Triangle pose is a great pose for opening your hips and stretching your hamstrings.
To do triangle pose, start in a standing position. Step your left foot back and turn it out so that your heel is pointing to the side. Extend your arms out to the sides and raise your torso up. Look down at your left hand. Hold for 5-10 breaths, then switch sides.
5. Half Camel
Half Camel is a great pose for stretching your chest and opening your hips.
To do half camel, start in a kneeling position. Place your hands on your hips. Lean back and arch your back. Hold for 5-10 breaths.
6. Child’s Pose
Child’s pose is a great way to relax your body and stretch your hips.
To do child’s pose, start in a kneeling position. Touch your big toes together and sit on your heels. Extend your arms out in front of you. Fold forward and rest your forehead on the floor. Hold for 5-10 breaths.
Warrior 2 Yoga Sequence
Warrior 2 is an energetic and empowering yoga pose that can help to build strength, stamina and focus. The pose is named for the warrior spirit that it inspires, and is often used in yoga classes as a way to heat the body up and prepare for more challenging poses.
The basic Warrior 2 pose is performed by standing with your feet hip-width apart, and then turning your right foot out so that your toes are pointing to the right side. Bend your right knee until your thigh is parallel to the floor, and then reach your arms out to the sides, with your palms facing down. Hold the pose for a few breaths, and then switch sides to repeat.
There are many variations of the Warrior 2 pose that can be explored depending on your level of flexibility and strength. For example, you can deepen the pose by reaching your arms overhead, or by bending your front knee to get a deeper stretch in your hip flexors. You can also experiment with different hand positions, such as clasping your hands together in front of your chest, or reaching your arms out to the sides with your fingers pointing up.
The Warrior 2 pose is a great way to build strength and stamina, and it can also help to increase focus and concentration. The pose is especially beneficial for people who need to find a sense of strength and power, or who feel overwhelmed or scattered. The Warrior 2 pose can help to give you a sense of calm and centeredness, and can be a great way to start your day or to end a yoga practice.
Dolphin Pose Yoga Sequence
The Dolphin Pose yoga sequence is a great way to start your practice. It warms up your body and prepares you for more challenging poses.
1. Start in Downward-Facing Dog Pose.
2. Step your right foot forward between your hands, and lower your left knee to the floor.
3. Place your forearms on the floor, parallel to each other, with your elbows directly beneath your shoulders.
4. Tuck your toes under, and press your hips up and back, extending your spine.
5. Hold for 5 breaths.
6. To come out of the pose, lower your knees to the floor, and press yourself up to Downward-Facing Dog Pose.
7. Repeat on the other side.
75 Minute Vinyasa Yoga Sequence
for Beginners
This sequence is designed for beginners, and can be completed in 75 minutes.
1. Warm up with a few rounds of Sun Salutations.
2. Lunge pose with a twist: Step your left foot forward into a lunge, and twist your torso to the right. Look over your right shoulder.
3. Triangle pose: Step your right foot back into a wide stance, and extend your arms out to the side. Bend at the waist, and reach your right hand to the floor.
4. Half Camel pose: Step your left foot back, and squat down. Reach your hands to your heels, and arch your back.
5. Downward-facing dog pose: Step your feet back, and place your hands flat on the floor. Spread your fingers wide, and press your heels into the floor.
6. Upward-facing dog pose: Push off the floor with your hands, and arch your back. Look up at the ceiling.
7. Child’s pose: Sit on your heels, and place your forehead on the floor. Extend your arms out in front of you.
8. Cat-cow pose: Get on your hands and knees, and inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin.
9. Cow Face pose: Reach your right arm across your chest, and reach your left arm behind you.
10. Crescent pose: Step your left foot forward, and bend at the waist. Reach your right hand to the floor, and extend your left arm up to the sky.
11. Chair pose: Bend your knees, and squat down. Place your hands on your thighs, and press your shoulders back.
12. Half Moon pose: Extend your left arm up to the sky, and bend your right knee. Reach your right hand to the floor.
13. Warrior I pose: Step your left foot forward, and extend your arms out to the side. Bend at the waist, and reach your right hand to the floor.
14. Warrior II pose: Step your right foot forward, and extend your arms out to the side. Bend at the waist, and reach your left hand to the floor.
15. Reverse Warrior pose: Step your left foot back, and extend your right arm up to the sky. Bend your left knee.
16. Goddess pose: Stand with your feet hip-width apart, and extend your arms out to the sides. Bend at the waist, and reach your hands to the floor.
17. Triangle pose: Step your right foot back into a wide stance, and extend your arms out to the side. Bend at the waist, and reach your right hand to the floor.
18. Half Camel pose: Step your left foot back, and squat down. Reach your hands to your heels, and arch your back.
19. Downward-facing dog pose: Step your feet back, and place your hands flat on the floor. Spread your fingers wide, and press your heels into the floor.
20. Upward-facing dog pose: Push off the floor with your hands, and arch your back. Look up at the ceiling.
21. Child’s pose: Sit on your heels, and place your forehead on the floor. Extend your arms out in front of you.
22. Cat-cow pose: Get on your hands and knees, and inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin.
23. Cow Face pose: Reach your right arm across your chest, and reach your left arm behind you.
24. Crescent pose: Step your left foot forward, and bend at the waist. Reach your right hand to the floor, and extend your left arm up to the sky.
25. Chair pose: Bend your knees, and squat down. Place your hands on your thighs, and press your shoulders back.
26. Half Moon pose: Extend your left arm up to the sky, and bend your right knee. Reach your right hand to the floor.
27. Warrior I pose: Step your left foot forward, and extend your arms out to the side. Bend at the waist, and reach your right hand to the floor.
28. Warrior II pose: Step your right foot forward, and extend your arms out to the side. Bend at the waist, and reach your left hand to the floor.
29. Reverse Warrior pose: Step your left foot back, and extend your right arm up to the sky. Bend your left knee.
30. Goddess pose: Stand with your feet hip-width apart, and extend your arms out to the sides. Bend at the waist, and reach your hands to the floor.
Peak Pose Yoga Sequences
were created to help people find their edge in their yoga practice. The sequences are designed to help you find the poses that challenge you and help you grow your practice. The sequences are also designed to help you build strength, flexibility and balance.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
