Yoga Practice:
Warrior Flow

1. From Mountain Pose, inhale to shift your weight into your right leg. On an exhale, step back with your left foot, spiraling your back heel down to the floor so that your back foot is parallel with the back of the mat, slightly turned inward, keeping your hips squared as you find your Warrior Pose.  Reach your arms out to the sides, and up overhead, turning the palms to face one another on an inhale.

2. As you exhale open your hips out to the to the side of the mat without overarching the lower back or tilting the front knee to the side, reaching your arms out to the sides, extending evenly as you gaze over your outstretched fingertips in your Side Warrior Pose. Inhale.

3. On an exhale, drop your left (back) hand to the back of your left thigh. Inhale to lift your right arm straight up, reaching your fingertips toward the ceiling. Keep your front knee bent and your hips sinking low as you stay in a side bending place, in your Reverse Warrior Pose.

4.  Inhale to take a small step in, turning the hips to face the front, shifting your weight to the right side until the left leg is free to lift, tilting the pelvis forward, creating one line from the toes to the heels to the head to the arm in your Balancing Stick Pose.

5. Inhale back to Mountain Pose, exhale as the weight begins to settle and shift, as this flow of postures fades away. Pause for integration and switch sides.

Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.

Practice with self-compassion and non-judgement

Warrior flow can be done standing, in a chair, or using a chair as a prop.