How To Go Through The Warrior Poses In Sequence

By Subodh / November 24, 2014

Treat yourself to a dose of rejuvenation therapy with this quick and revitalizing warrior poses sequence. All the 7 poses outlined below are quite simple, yet adept ones that bestow you with multiple benefits. Start with a few rounds of Surya Namaskar to prepare your body and soul to enjoy this simple, yet slightly challenging sequence.

Warrior Poses In Sequence

1. Tadasana – Mountain Pose:

This is the ideal way to kick off any yoga sequence. Take 5 deep breaths to let your body come to Sama Sthithi, or a neutral state.

mountain pose

How to:

  1. Stand erect on the mat, feet touching each other, hands resting slightly away from the body, and palms facing the ceiling.
  2. Keeping spine and head erect, take a deep inhalation.
  3. Roll back the shoulder blades.
  4. Pull in your knee caps firmly and tuck your core in.
  5. Close your eyes and hold the pose for about 7 deep breaths.

2. Virabhadrasana I – Warrior I:

An awesome balancing pose, this is a gentle warm up to the rest of the sequence.

Virabhadrasana I

How to:

  1. From Tadasana, stretch your left leg backward, turning the feet at 90 degree towards your left and place it firmly on the floor.
  2. Let the right foot stay firmly on the floor facing to the front.
  3. Inhaling, bend your right knee in such a way that it comes above the ankle.
  4. Keep your hips squared to the front.
  5. Adjust the stance to balance yourself.
  6. Inhaling, lift your hands over your head, aligned with the ears, allowing palms to come into gentle contact.
  7. Bend backward gently to fix your gaze at the fingertips.
  8. Hold the pose for 7 deep breaths.

3. Utthita Trikonasana – Triangle Pose:

This one is good for your love handles and core.

Triangle Pose

How to:

  1. Release your hands but maintain your stance of Warrior I.
  2. Turn your hips to your left
  3. Inhaling and as you exhale, place your right palm inside your right foot.
  4. Exhaling, lift the left hand over the head.
  5. Engage the core and thighs.
  6. Gaze at the left fingertips.
  7. Hold the pose for 7 deep breaths, while keeping hips in place and deepening your bend with each exhalation.

4. Ashwa Sanchalan – Equestrian Pose:

This is a part of Sun Salutation but is an intermediate pose for Warrior sequence too.

Equestrian Pose

How to:

  1. Inhaling, place your right palm outside your right foot.
  2. Place your left palm near the inner side of the right foot
  3. Turn your hips to the front.
  4. Stretch the left legs further allowing your knees and toes are in contact with the mat.
  5. Balancing yourself on the palms, lift your head and neck and arch your spine backward.
  6. Hold the pose for 7 deep breaths.

5. Virabhadrasana II – Warrior II

Warrior II is a core rejuvenator

Warrior II

How to:

  1. Exhale, lift up, and release the hands.
  2. Turn your hip towards your left.
  3. Place your left foot firmly on the mat while knees are off the floor.
  4. Stretch out your hands at shoulder width in such a way that your right hand is in front of you and left hand to your back.
  5. Engaging the core and quadriceps, sink your hips lower.
  6. Fix your gaze at the right fingertips.
  7. Hold the pose, for 7 deep breaths, sinking further with each exhalation.

6. Reverse Warrior:

This a gentle twist which helps in toning the midriff.

Reverse Warrior

How to:

  1. From Warrior II, release your hands.
  2. Stretch out your hands in such a way that left hand comes to the front and right hand goes backward.
  3. Exhaling, twist yourself from the hips as much as possible while fixing the gaze at right fingertips.
  4. Hold for 7 deep breaths.
  5. Keep sinking your hips lower with each exhalation to deep the pose.

7.Warrior III – Virabhadrasana III:

Stabilize your balance and boost your energy levels with Warrior III.

Warrior III Pose

How to:

  1. Release the hands and come back to Warrior I.
  2. Hips should be squared.
  3. Balancing yourself on the right leg, lift your left leg.
  4. Keep moving your torso forward away from the hips in such a way that the left leg and the torso is parallel to the mat.
  5. Stretch your arms out in front of you and join the palms in a subtle contact.
  6. Hold the pose for 7 deep breaths.
  7. Release the arms and legs.
  8. Bring your left leg to the front and come back to Tadasana.

This completes half of one round of the sequence. Repeat the same with the other side as well. That will give you one round. You can do several repetitions for a complete workout experience. Use props wherever you feel you need them.

Enjoy the Warrior poses in sequence and let yourself indulge in a new riveting energy!