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30 Minute Yoga Warrior Pose | Perfect Transition Tips Inside
Unlock the secrets to a flawless 30 Minute Yoga Warrior Pose in this transformative video! Struggling with the transition between Warrior 1 and 2? We've got you covered with expert tips and techniques to enhance your practice. Learn the best methods to improve your form, avoid common mistakes, and achieve a smooth, pain-free flow. Whether you're a beginner or an experienced yogi, this guide offers valuable insights to help you master these powerful poses. Don't let difficult transitions hold you back—discover what to do instead and take your yoga practice to the next level!
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0:00
but hopefully it's in a way that you haven't experienced before
0:04
One of the things that I hear from a lot of students is they don't necessarily enjoy the transition between Warrior 1 and Warrior 2
0:11
So I came up with a little way around that transition, so to speak
0:15
So before we begin, I'm going to go ahead and just demonstrate what that transition looks like, and then we'll go ahead and hop into our flow for today
0:22
All right? So the way that our transition between Warrior 1 and Warrior 2 is going to work is you're going to start from your down dog
0:30
You're going to be taking your leg high. You'll step it through. You'll move into your Warrior 1
0:35
And then what you'll do is you'll bring your hands down. And what I want to emphasize here is once your hands come down
0:40
you're going to pop your back heel up. Once you pop your back heel up
0:45
you're going to send your leg high for your three-legged dog. And then you're going to step it back through
0:50
spin your back foot flat, and then come up to Warrior 2
0:55
So just a little different approach in terms of getting into the poses
0:58
I just wanted to give you a quick visual of what that looks like so you know what to expect as we move through class
1:04
And we're going to go ahead and just get started in child's pose. So go ahead, bring your knees wide
1:11
Big toes touch behind you. Let the hips rest on the heels. Your head rest on the mat and take a few moments here just to connect with your breath
1:28
You had rise up to a table top position and just take a few cycles of cat and cow on your own
1:58
Find, drop the head, sink the belly low, reach the crown high
2:23
Your head come into a neutral position, walk your feet back, curl under and send your hips high for down
2:28
dog. Once you come into down dog again, take a little more movement, bending the knees
2:33
pedaling the heels, working your way into the pose. And then go ahead, lift the heels high, press the chest back, reach the hips higher
2:49
let the heels melt low, and breathe. Go ahead, exhale everything out
3:04
Take a full breath in and then let it go. Draw another inhale, lift your gaze, bend your knees, exhale to the top of your mat
3:16
When you arrive, feet together for your halfway lift, flap back and then fold forward
3:24
Two more times, halfway lift and fold. One more time, inhale, lengthen, exhale release
3:39
From here as you inhale, mountain pose, reach the hands high, spread the fingers, gaze up
3:45
pause here for a moment, and breathe. Good, reach the hands a little higher
3:54
and then fold forward. Halfway lift flat back. And fold
4:05
Inhale, mountain pose, hands high. Exhale, fold forward. Inhale, halfway lift
4:19
Exhale, fold. One more time. and pose hands high. From here what you're going to do is step your left foot back, a medium-sized
4:30
steps so not too short but not too long. Keep the alignment of your hips hinge and fold
4:36
towards the front toes. Gentle bend in the legs, feet together hands high
4:54
And then we'll go ahead and switch side, step the right foot back
4:57
Again, medium side step, hinge and fold. Good, feet together, hands high
5:21
And then from here you're going to goalpost your arms. and curl back
5:30
Mountain pose, hands high, and then fold forward. Halfway lift, flat back
5:38
bend your knees, plant your hands, step back to a high plank, lower all the way down to your belly
5:45
Tops of feet flat, elbows hug in as you inhale, press into the floor to lift your chest
5:52
Exhale, release. Two more times. Inhale, rise. Exhale lower. Inhale, lift. Exhale, release
6:09
Now from here, just take your hands by your sides. Left ear to the mat, gaze to the right
6:24
Right ear to the mat, gauge to the left. And then return to child's pose
6:43
And then press up to a table top
7:02
And what you're going to do from here is extend the right leg back
7:09
And then you're going to take the right hand high for a variation of side plank. of side plank. Then once you're set, you're going to bend the leg, capture the outside
7:17
edge of your foot for a quad stretch. Your head gently release the foot. Come back into your tabletop. We'll switch. Take the left
7:40
leg back reach the left hand high. Again, bend the leg, grab the foot and open it up
7:50
Go ahead, release and find your table top. And find your tabletop. Return to down
8:10
down dog Take a breath in and let it go
8:21
Draw another inhale, lift your gaze, bend your knees, exhale, top of your mat
8:28
Feet together, halfway lift, and fold. This time, chair pose, hips sit low, hands reach high
8:38
toes lift thighs squeeze bellies in heart's light mountain mountain pose
8:59
reach the hands high halfway you're going to step your left foot back, lower the back knee to the mat, move into Crescent Moon, hands high
9:32
Plant the hands up, plant the hands, step back, halfway down. dog, downward facing dog. Take a breath in and let it go. Inhale, right leg high. Exhale, step it through
9:56
Inhale, rise to crescent lunge. Now from your crescent lunge, what you're going to do, use your back foot
10:11
You're going to launch forward into airplane. So bring your body into a T shape, hands by your sides, palms down
10:20
And then what you want to focus on with the back foot is flex the left foot, extend through the heel, keeping your quad engaged
10:27
and try to point the toes down towards your mat so that way you keep the alignment of your hips
10:38
chair pose feet together hips low hands high
10:54
leg straight hands the heart center mountain pose reach the hands high
11:00
and then fold forward halfway lift flat back right foot steps back, lower your back knee to the mat, Crescent Moon hands high
11:38
Upward facing dog. Downward facing dog. Take a breath in and let it go
11:54
Inhale, left leg high. Exhale, step it through. Inhale, rise to your crescent lunge
12:08
Once you've settled in using your back foot, launch forward to your airplane
12:18
Hands by sides, palms down. Back foot is flexed. Extend through the heel as you point your toes towards the mat
12:28
Keep the chin away from your chest, pull your belly in to support the core
12:38
chair pose feet together hips low hands hot
12:52
so stay in your chair but that's going to be our first sequence we're going to go ahead and flow through
13:03
that one time on each side stay right where you're at but exhale everything out
13:08
Take a full breath in as you exhale, legs straight, hands to heart center
13:17
Inhale, mountain pose, hands high. Exhale, fold forward. Inhale, halfway lift
13:27
As you exhale, left foot steps back, lower your back knee to the mat
13:32
Inhale, Crescent Moon, hands high. Exhale, Chaturanga. inhale up dog exhale down dog inhale right leg high exhale step it through
13:53
inhale crescent line exhale airplane inhale chair pose
14:08
Exhale, legs straight, hands to heart. Inhale, mountain pose, hands high. Exhale, fold forward
14:22
Inhale, halfway lift. You exhale, right foot, steps back, lower the back knee
14:30
Inhale, Crescent Moon. Exhale, Chantaronga. Inhale up dog
14:42
Exhale down dog. Inhale, left leg high. Exhale, step it through
14:54
Inhale, Crescent Lunge. Exhale, airplane. Inhale, chair pose
15:08
Exhale, leg straight, hands to heart center, and pause. From here, we're going to take frogs
15:15
So take your feet wide. Feet might come off the mat a little bit, that's okay
15:19
Heels slightly in, toes slightly out. I go ahead, sit the hips low
15:27
bring the elbows to the insides of the knees, keep your chest light
15:32
Now one thing you want to focus on here is try not to dump and round
15:37
in the back just to get your hips lower to the floor. Not necessarily important how close your hips are to the mat
15:45
What you want to do is keep the chest light, keep the spine long, press the elbows out
15:50
as you squeeze the knees in to feel the stretch. Breathe. And then from here, we're going to move into the chest
16:07
crow pose. If crow's not your thing, you can just hold plank as an alternative. If you're
16:15
going to move into crow, go ahead, take your hands to the mat, elevate the hips, take your knees to
16:20
your triceps, and begin to lift the feet and connect the big toes behind you. Hold and breathe
16:37
Thank you Go ahead Chaturanga Either jump back or step back Halfway down Up dog
16:49
Down dog. Nice job. Take a breath in and let it go. So now we're going to start to build our second flow
16:58
Exhale out. Inhale, right leg high. Exhale, step the foot between your hands
17:08
Back foot is to a 45 degree angle. Once you're set, rise for Warrior One
17:27
So now we're going to move into that transition that I demonstrated at the beginning of the video
17:31
All right, what we're going to do is take our hands to the mat, pop the back heel up, and then send your right leg high for a three-legged dog
17:40
Go ahead and step the foot back between the hands. Now back foot is flat, parallel to the back of the mat
17:47
bring it up to your warrior two. From here we're going to find triangle, straighten the leg, reach forward, tilt 90 degrees
18:28
Reverse warrior. Bend your leg, reach forward, up and back. Up and back
18:42
Chauta Bunga. Up dog
18:52
Down dog. Take a breath in and let it go. Inhale, left leg high
19:06
Exhale, step it through. Back foot to 45. Inhale to Warrior 1
19:26
Go ahead, take your hands to the mat, pop the back heel up, three-legged dog, left leg high
19:36
then step the foot back through, back foot flat, bring it up for Warrior 2
19:56
Triangle Pose, straighten the leg, reach forward, tilt 90 degrees
20:26
Bend the leg, reach forward, up and back. Chaturanga
20:50
Up dog, down dog. Take a breath in. and let it go
21:00
So now we're going to flow that two times on each side. The second time through, we're going to throw in half moon
21:07
Go ahead, exhale everything out. Take a full breath in and let it go
21:15
Now we flow, inhale, right leg high. Exhale, step it through. Back foot to 45
21:23
Inhale, Warrior 1. Exhale, hands down, pop the back heel up. Inhale, right leg high, three-legged dog
21:33
Exhale, step the foot through, back foot flat. Inhale to Warrior 2
21:41
Exhale, triangle, hinge, tilt. Inhale, reverse warrior. Exhale, Chaturanga
21:55
Inhale, up, dog. exhale down dog inhale left leg high exhale step it through back foot to 45 inhale
22:12
for your one exhale hands down pop the back heel up inhale three-legged dog
22:21
exhale step it through back foot flat inhale Warrior 2. Exhale, triangle, straighten, hinge, tilt. Inhale, reverse warrior. Bend the leg
22:39
up and back. Exhale, Chaturanga. Inhale, up, dog. Exhale, up dog. Exhale, down dog. Take a breath in, and let it go
22:56
Inhale, right leg high Exhale Step it through Back foot to 45
23:04
Inhale, Warrior 1 Exhale, hands down Pop the back heel up Inhale, right leg high
23:14
Three-Legged Dog Exhale, step it through Back foot flat Inhale, Warrior 2
23:22
Exhale, triangle pose and pause. Now from here, bring your gaze to the floor, bend your front leg, sweep the left hand
23:33
and transition forward into your half moon. If you need to, you can always use a block for support
23:41
and then you can either hold your half moon, or if you want, you can take Ardashandra Chapasana
23:49
moving into the quad stretch. If you have the quad stretch, go ahead and let it go, then lightly step back into a warrior two and move into your reverse warrior
24:16
Chaturanga. Down dog
24:26
Take a breath in and let it go. Inhale, left leg high
24:35
Exhale, step it through. Back foot to 45. Inhale, Warrior 1. Exhale, hands down
24:44
Pop the back heel up. Inhale left leg high Exhale step it through Spin the back foot flat inhale for your two
24:57
Exhale, triangle, and pause. Again, gaze to the floor, bend the leg, sweep the right hand
25:05
transition forward into your half moon. Again, either stay here, or if you took the quad stretch on one side
25:14
take it on the other breathe you have the quad stretch and
25:39
might step back to get your foot first and then take your reverse warrior
25:48
Chautaronga. Up dog. Down dog
25:57
Pause here and breathe. Go ahead
26:09
Come through to your seat. You're going to cross your leg. and just take a seated forward fold
26:43
haul switch across of your legs move back into your seated fold
27:13
Table top, hands behind you, fingers forward, plant the feet, lift the hips, gaze up and breathe
27:20
Lower the hips to the mat, legs straight out in front of you, straight-legged seated full
27:43
Go ahead, release, lay down onto your back, reach your hands overhead, nice full body stretch
28:00
Draw the right knee into your chest, give it a solid squeeze, twist to the left, gaze to the right with the right arm out to the right
28:13
Okay, come back to center, right leg long, left leg in, nice squeeze, and then twist right, gaze left, left arm out to the left
28:43
Good, come back to center
28:56
One more full body stretch. And draw your knees into your chest
29:01
Forarms over shins, forward to knees, nice solid squeeze. And then release to your shavasma
29:08
Take a few moments here for yourself as you rest, relax, and release. Thanks
29:43
The The
30:43
So, the So, I'm going to be able to be
31:43
I have to be. movement into your body. Wiggle your toes
32:16
wiggle your fingers, rock your head side to side. Send the hands overhead
32:26
plant your feet into the mat, roll over to your right hand side for a supported fetal position
32:37
You're ready to press yourself up to your seat. Cross your leg, sit tall, bring your hands
32:43
the heart center as you close your eyes exhale everything out take a full breath in
32:52
and let it go inhale thumbs to third eye center as you exhale humbly bow in honor of your
33:05
true self
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