The Dancing Warrior Yoga Sequence is a deep hip opener and beautiful breath-synchronised yoga sequence that flows from one pose to the next to warm the entire body, strengthen the shoulders, and release tension from the hips. It is a deep hip opener while engaging the hamstrings, and quadriceps. It’s an excellent preparation for a variety of yoga asanas in intermediate and advanced classes.
Steps of Dancing Warrior Yoga sequence
- Adho Mukha Svanasana: Exhale completely
- Tail Of The Dog Pose: Inhaling, extend the right leg up
- Virabhadrasana (Warrior) Prep: Exhaling, step the right foot forward to Warrior Prep
- Warrior I pose (Virabhadrasana I): Inhaling, draw up into Virabhadrasana I
- Warrior II pose (Virabhadrasana II): Exhaling, revolve the left hip open while extending the arms out away from each other
- Parsva Virabhadrasana (Reverse Warrior Pose): Inhaling, slide the left hand down the left leg while stretching the right arm overhead
- Utthita Parsvakonasana (Extended Side Angle Pose): Exhaling, extend the torso forward while stretching the right arm overhead
- Virabhadrasana II (Warrior II): Inhaling, circle the right arm forward and around 360 degrees to come back into Virabhadrasana II (Warrior II)
- Low Plank (Chaturanga Dandasana or Four-Limbed Staff pose): Exhale to Low Plank
- Urdhva Mukha Shvanasana (Upward Facing Dog Pose): Inhale into Upward Facing Dog Pose
- Downward Dog Pose (Downward-facing Dog Pose or Adho Mukha Shvanasana): Exhale to Downward Dog Pose. Repeat asanas 2 to 10 on the other side, then continue 3 to 5 times.
Before get into dancing warrior sequence
Since the yoga sequence of the dancing warrior pose is a deep hip opener entangling your hamstrings, and quadriceps, the initial yoga is supposed to focus on opening the hips to flex and strengthen the leg muscles in this flow. Given below are some of the poses that can be considered for the same:
- Perform 3-5 times Surya Namaskar B, to warm your body.
- Do Uttanasana (Standing Forward Fold Pose), to open your hamstrings.
- For opening hips and hamstrings and improving balance of your hips, do Tree pose and Prasarita Padottanasana (Intense Leg Stretch Pose).
Instructions to Dancing warrior yoga sequencing
- Start in Adho Mukha Svanasana (Downward Dog pose), inhaling, extend the right leg back and up.
- Exhaling, step your right foot forward and draw your left heel in and down for Warrior I pose.
- Inhale up into Warrior I pose.
- Exhale, open into Warrior II pose attentive to the alignment of the front knee above that heel (emphasize keeping your knee from splaying in and that hip from splaying out).
- On the next inhalation slide your left hand down the left leg into a Side Warrior pose while stretching your right arm overhead, making it a side stretch rather than a back bend and attentive to not press down onto the backknee. Then with the exhalation keep circling your right arm to compete a 360 degree circle while bringing your torso forward into the Extended Side Angle Pose. With the next inhalation keep circling your right arm forward and around in another 360 degree circle in transitioning back into Warrior II pose.
- On the exhalation transition through Low Plank (Chaturanga Dandasana or Four-Limbed Staff pose) and Up Dog on the way to Down Dog.
- Repeat on the otherside. Keep flowing in this way for up to five full cycles of Dancing Virabhadrasana (Dancing Warrior pose). Offer alternatives such Eight Limbed Salutation or Ashtanga Pranam.
Breathing practice tips
It’s suggested that yogis or students should practice it more of a breathing practice, stretching the breath to stretch your practice and allowing a sense of the asanas and transitions to find expression through the integrity of the breath rather than trying to squeeze the breath into what you are doing with your body.
Intermediate and advanced level yogis or students can play with integrating Eka Pada Koundinyasana-I (One-footed sage pose I) and Astavakrasana (Eight-Angle Pose) into the transition to Chaturanga.
Follow up poses
After intensive practice of Dancing Warrior Yoga Sequence, the exaggerated hamstrings and your hips should be rest with the following symmetric yoga to bring stability and balance, they are:
- Standing Forward Fold Pose
- Seated Forward Bend Pose
- Wind Release Pose
- Corpse Pose
Safety and precautions
Do not practice a Dancing Warrior Yoga Sequence if you have a recent chronic hip, knee, back, or shoulder injury. Avoid Yoga Sequence if you are experiencing diarrhea or high blood pressure. People with neck injuries should not bend their head backwards in the posture, but look forward. Always work within your own limits and abilities. If you have any medical concerns, talk to your doctor before practicing yoga pose.
Was this article helpful?
Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.