Balancing Warrior 3 Flow

This variation is even more challenging than the last. It involves balancing on one leg for many postures.

This is a hard sequence to do as a flow but it is fun.

The first posture Tadasana with the hands placed together.

Exhale all the air leaving only a little in the lungs.

When the transition is performed roll the wrists for a good wrist stretch.

Inhale stretch the arms up and tilt lightly forward with the pelvis.

safety Tip!
If your back is healthy and it feels good tilt more than shown but it is not necessary and sometimes it can hurt the discs.

Exhale down into a forward bend. Enter a mild boundary when bending down. 

Tip!
Bend the knees slightly if you have a lower back injury or if the hamstrings are not flexible. This will also make breathing easier.

Inhale step the right or left leg back. In this case the right leg is shown stepping back.

Exhale back to Downward Dog.

Inhale forward into Plank Pose.

Exhale down to Eight Limb Pose. 

safety Tip!
If the arms, wrists or shoulders are weak or injured modify this pose. Try lowering less and then transitioning to Cobra.

Inhale up to Upward Facing Cobra.  (Enter Upward Dog Pose if you like.)

safety Tip!
Enter a mild boundary at first. Then progressively open the spine. This is a harmonious and gentle way to approach spine flexibility.

Exhale back to Downward Dog.

Inhale step the left leg forward.

Exhale straighten the left leg into Half Moon.

Enter Warrior 3 with an inhalation.

Exhale into Tree Pose.

Inhale into Warrior 3 once again

Exhale back to standing.