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november/december 2017yogajournal.com.auCONTINUE SEQUENCE ON NEXT PAGE.5 Virabhadrasana I
Warrior Pose I
From Downward-Facing Dog, inhale and
step your left foot to the inside of your left
hand. Rotate your back (right) foot 60–90
degrees toward the front of your mat,
aligning your front (left) heel with your right
arch or heel. With your right heel firmly
anchored to the floor, exhale and bend
your left knee over your left ankle so your
shin is perpendicular to the floor. Lengthen
your torso to stand with your shoulders
squarely forward, and lift your arms above
your head. Gaze toward the sky and hold
for 5 breaths, silently repeating: “I am what
I say I am.”
6 Virabhadrasana II
Warrior Pose II
Pivot your back foot so your toes are facing
the side of your mat, and raise your arms
out to the sides, parallel to the floor. Exhale
and bend your front knee over your left
ankle, keeping your shin perpendicular to
the floor. Create stability and strength in
your foundation and ease in your upper
body as you drop your shoulders away
from your ears. Hold for 10 breaths, silently
repeating: “I am a warrior.”8 High Lunge, variation
From Downward-Facing Dog, inhale and
step your left foot between your hands. On
an inhalation, keep your right leg strong
and firm as you raise your torso upright. At
the same time, sweep your arms overhead,
palms facing one another. Inhale and lift
your torso away from your pelvis; exhale
and twist your torso to face the long side of
your mat. Hold here for 5 breaths, silently
repeating the mantra: “I am balanced.”
Try to keep a deep bend in your front leg
as you hold here for 5 breaths. Then move
through a vinyasa, repeat on the other side,
and finish in Tadasana.
9 Vrksasana Tree Pose
From Tadasana, exhale and bring your
hands to your heart centre. Shift your
weight slightly onto your left foot and bend
your right knee. Use your right hand to help
you place the sole of your right foot against
either your inner left thigh, the inside of
your shin, or over your ankle, with your toes
pointing toward (or touching, if your foot
is on your ankle) the floor. Root down into
the ground with your standing leg and hold
here for 5 deep breaths, silently repeating: “I
am centred.” Move through a vinyasa, then
repeat poses 8 and 9 on the other side, fin-
ishing in Downward-Facing Dog.10 Utthita Trikonasana
Extended Triangle Pose
From Down Dog, step your left foot be-
tween your hands, moving into Warrior
Pose II. Then, straighten your front leg and
on an exhale, reach your left arm forward,
extending your torso to the left. Raise your
right arm skyward and move your gaze
toward your top thumb. Stay here for 5 deep
breaths, silently repeating: ”I am grounded.”
Move through a vinyasa; repeat on the
other side. Then move through another
vinyasa, and finish lying face-down on your
mat.7 Viparita Virabhadrasana
Reverse Warrior Pose
From Warrior Pose II, flip your front palm up
toward the sky. On an inhalation, reach that
arm up and toward the back of your mat,
creating maximum length through your left
side body as your right hand slides down
your back leg. As you do this, try to keep
a deep bend in your front (left) knee. Stay
here for 1 full breath, silently repeating:
“I am strong.”
Repeat poses 2–7 on the other side, then
come into Downward-Facing Dog.