The Warrior Dance!

About This Class

This energizing, dynamic flow class takes students on a full-body journey built around the warrior family of poses. The class opens gently on the back with supine core warm-ups and moves through progressive sun salutation rounds that layer in Chaturanga technique refinement and plank variations with knee-to-elbow core work. The standing sequence is the heart of the class: students rehearse Warrior Three balance drills as a "teeter-totter" hinge, then progress into Warrior One with humble warrior shoulder opening, Warrior Two with extended side angle (including optional bind), reverse warrior, and lateral stretch variations. Later rounds deepen into half-bound side angle, crescent pose with twists, eagle arms, and half moon with optional Chapasana. Each side is threaded together with Vinyasa flows that emphasize slow, controlled lowering to build strength. The class closes with double pigeon/pigeon pose, baddha konasana, Paschimottanasana, bridge pose (with optional full wheel), happy baby, wide-legged straddle, supine twists, and Savasana. Throughout, the instructor frames the practice around accurate self-observation, breath as a tool for focus, and non-reactivity — making it as much a mindfulness experience as a strength and flexibility workout.