Dancing Warrior

This is a beautiful breath-synchronised sequence which flows from one pose to the next to warm up the entire body, strengthen the shoulders, and release tension from the hips.

4 routine 1 - three legged dog

Tri Pada Adho Mukha Svanasana

From Down Dog, inhale and lift your right foot to the sky while keeping your hips even.

4 routine 2 - low lunge


As you exhale from Three Legged Dog, step your right foot in between your hands with your left leg straight.

4 routine 3 - warrior 1

Virabhadrasana 1

As you inhale, lift your hands off the ground and overhead to Warrior 1. Aim to keep your right thigh parallel to the ground with a right angle between your shin and your thigh.

4 routine 4 - warrior 2



As you exhale, open your left hip so you are facing sideways and lower your arms so they are parallel to the floor. Keep the right knee bent at a right angle without letting it fall inwards.

4 routine 5 - Reverse Warrior

Viparita Virabhadrasana

(Reverse Warrior)

As you inhale, lean back to Reverse Warrior, sliding your left hand down your left leg and stretching the right arm overhead.

4 routine 6 - Extended Side AngleUtthita Parsvakonasana

(Extended Side Angle)

As you exhale, extend your upper body forwards and rest your right fingertips on the floor either outside or inside your right foot whilst shooting your left arm overhead.

4 routine 4 - warrior 2

Virabhadrasana II


As you inhale, lift your torso up so your chest is stacked above your hips and circle your arms up so they are parallel to the floor in Warrior 2.

4 routine 8 - crocodileCHATURANGA


As you exhale, place your hands on the floor either side of your right foot and step your right foot back as you lower yourself down until your chest is parallel to the floor and your elbows are at a right angle in Crocodile.

4 routine 9 - up dog

Urdhva Mukha Svanasana

(Upward Facing Dog)

As you inhale, straighten your arms and lift your chest to Upward Facing Dog making sure you focus the back bend from your heart centre.

4 routine 10 - down dog



As you exhale, lift your hips and roll over your toes to Downward Facing Dog. Take a breath here before repeating with your left leg forward.