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Triangle/Warrior II Vinyasa

This vinyasa flows through four poses: Mountain (Tadasana), Triangle (Tikonasana), Warrior II (Virabhadrasana II) and standing Yoga Mudra. To help synchronize the breath with each movement, a suggested breath rhythm is included. As an experiment, try the vinyasa two ways. First, move from one position to the next on the beat of the breath as indicated below. Then move through it again, but this time hold each of the four main postures for several breaths. Notice how each version affects you differently.

Begin in Tadasana, the Mountain pose...

Exhale, step your feet apart and lift your arms up. Left toes turn 90 degrees to the left, right foot about 45 degrees inward. Make sure your left knee is aligned with your ankle, but don't lock the knee...

Inhale, lower the left hip, raise the right and stretch forward...

Exhale, pivot the arms, moving into Trikonasana, the Triangle. Look up at your upstretched hand... Inhale and come back... ... up to standing,

Exhale, bend the forward knee and move into Warrior II, Virabandrasana II...

 

Inhale and come back to standing...

 

Exhale, clasp your hands behind your back. Inhale and...

Exhale, bend at the hips, bringing head to knee for standing Yoga Mudra…

Inhale, keeping the hands clasped, come back up…

Exhale, step the feet together, let the arms come to the sides and return to Tadasana, the Mountain pose. Hold for several breaths, then repeat on the other side.

 


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