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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 perpendic-
ular 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.”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.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.”9 Vrksasana Tree Pose
From Tadasana, exhale and bring your hands
to your heart center. 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 touch-
ing, 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 centered.” Move through
a vinyasa, then repeat poses 8 and 9 on the
other side, finishing in Downward-Facing Dog.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.1o Utthita Trikonasana
Extended Triangle Pose
From Down Dog, step your left foot between
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.