Beginner Yoga How to do Warrior One and Warrior Three, Yoga with Melissa 157

by Melissa West on December 21, 2012

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Yoga with Melissa 157: Beginner Yoga Warrior I and Warrior III

Props Needed: Yoga Mat, Yoga Blocks, Yoga Strap

Yoga Postures/Asanas: Knee to chest/Apanasana, 1/2 happy baby/ Ardha Ananda Balasana, lunge pose/anjaneyasana, Balancing Table with Arm Leg Reach, Chair Pose/Utkatasana, Warrior I/Virabhadrasana I, Warrior III/Virabhadrasana III, Happy Baby/ Ananda Balasana

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Show Notes: Yoga with Melissa 157 Beginner Yoga Warrior I and Warrior III

Welcome to Yoga with Melissa, I’m so happy you’ve decided to try a beginner yoga class. Whether this is your first class or you are a seasoned practitioner with beginner’s mind all are welcome here.

Warrior I and Warrior III are about standing your ground with compassionate awareness in the world. In Warrior I about gathering the awareness of a yogi and you face your life head on, with honesty and open your eyes to what is really happening in front of you. Warrior III is about taking action in your life with the peaceful and compassionate awareness you gathered up in Warrior I.  The Warrior postures build strength and power in our bodies and mentally they ask us to gather up our courage.

What to expect: I will begin by sharing what to expect in this yoga class. You will start by lying down on your back in savasana/corpse pose, which is just a fancy way of saying you will lie on your back on the floor. There are a few reasons for this. Firstly, it allows you to transition from the multi-dimensional focus and demands of your day to day life to the singular focus of your yoga practice. During your time on your yoga mat you will have the luxury of just focusing on you. Doesn’t that sound wonderful? Secondly it gives you an opportunity to settle in and center yourself. I will guide you in this process by asking you to focus on your breath. Finally it gives your body a chance to let go to the pull of gravity. The muscular tension of your body can already begin to release here even before you begin practicing yoga postures.

After savasana you will stay lying on your back for some “warm-up” postures, not in the sense to warm-up your body like doing a cardio warm-up, but more to prepare your body for other postures to come. In today’s class you will begin by mimicking some of the larger movements of warrior I in a smaller way in your body lying on your back with knee to chest and happy baby. Then you will come up on to your knees and try mini versions of warrior I in a different orientation to gravity with lunge pose. You will also prepare for warrior III with some balancing poses from kneeling.

When you come to standing you will prepare your body for warrior I and warrior III with chair pose and then you will move right into your peak poses of Warrior I and Warrior III. After your peak poses today we will finish by taking advantage of the shapes your body has made with happy baby pose. After your yoga practice, you will have a chance to receive and integrate your practice with savasana/corpse pose.

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