How to get into Warrior I

• Downward-Facing DogStep right foot forward, rise to Warrior I
• High LungeSpin back heel down
• Warrior IISquare hips forward
• PyramidBend front knee, rise to Warrior I
• Revolved TriangleUnwind, bend front knee, rise to Warrior I
• Humble WarriorRise up, release the hands overhead

Where Warrior I flows next

• Warrior IIOpen hips and arms
• High LungeLift back heel
• Warrior IIIShift forward onto right foot
• PyramidStraighten right leg, fold forward
• Downward-Facing DogHands down, step back to down dog
• PlankHands down, step back to plank
• Humble WarriorClasp hands behind, bow inside the right knee

Flows with Warrior I

• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Warrior I.