Warrior Flow Yoga Sequence
A standing yoga sequence that links Warriors I, II and III with side angle and reverse warrior without coming down to the mat. It builds leg strength, balance and focus, and at the end students compose their own flow.
How to play
- Each student on a mat, facing sideways to the front wall; 2 minutes of hip and ankle mobility.
- Teach Warrior I and Warrior II (4 min): front foot forward, back foot at 45 degrees, knee over the ankle; move from one to the other by opening the hips.
- Add reverse warrior and side angle (4 min) and practice the I-II-reverse-side angle link with 3 breaths in each pose, both sides.
- Introduce Warrior III (3 min) with hands on the hips, then arms forward; students may put one hand on the wall.
- In pairs, each student puts the five poses in their own order for one side and leads it for their partner; 6 minutes, switching leaders.
- 3-minute close: mountain pose with eyes closed and a quick reflection on which leg feels more stable.
Rules
- The front knee never goes past the toes.
- If you lose your balance in Warrior III, put the foot down and start again calmly.
- Move through transitions slowly and without watching your neighbor.
- Keep an arm's length between your mat and the next one.
Variations
Easier
Shorten the stance and do Warrior III with hands on a chair.
Standard
The full flow with 3 breaths per pose on each side.
Harder
Hold each pose for 5 breaths and move from Warrior I to III without using the hands.
Adaptations
- Limited mobility: practice seated warriors in a chair, rotating the torso and extending the arms.
- Autism: show a poster with the order of poses and avoid changing the sequence without warning.
- Low leg strength: reduce the bend in the front knee and rest in mountain pose between sides.
Learning goals
- Keep knee and hip alignment in the warrior poses.
- Improve static and dynamic single-leg balance.
- Design and lead a short standing flow.
Equipment for a class of 25
- yoga mats: 25
- music: 1
Teacher tip
Play soft music around 70 BPM as background, not to set the pace. Watch for the front knee caving in: it is the most common error and puts the most stress on the joint.
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