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  • My Yoga Journey
  • Connect
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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
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7 minute yoga flow – standing warrior sequence

October 23, 2020 //  by Di Hickman//  18 Comments

Warrior poses are some of the most common well known poses in yoga. Strong poses that reflect inner resolve. The transition from warrior 1 to warrior 3 is one that I really enjoy and with a few other poses can elicit a really strong and powerful balance challenge. Which you can try in this 7 minute yoga flow!

7 minute class. Warrior flow yoga routine. Video available on YouTube

You can view the 7 minute yoga flow video on YouTube or below. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday.

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7 minute yoga flow

This 7 minute yoga flow is all standing. So it’s great for anyone with wrist issues. Plus it’s also fun to do post-workout when you’re at your wobbliest, to really challenge your balance! Start in tadasana with three grounding breaths. There are three rounds of work in this class. Each one progressively more challenging.

mountain pose (tadasana) and chair pose (utkatasana)

From standing, sit into chair pose. After that, lift the right heel and send the leg behind you planting the foot to the floor. Stand in warrior 1, with the option to lift the arms overhead.

warrior 1 pose
transition into modified warrior 3 pose with torso diagonal to floor.

Push off the back foot, and rise into standing with the back leg lifted away from the floor. Then tip forward into warrior 3. Find your balance.

warrior 3 pose

After that rise back to standing bringing the back leg through to the front. As a result coming into another standing balance pose to challenge stability and strength.

Standing balance pose, on one leg with the opposite knee bent and thigh at hip height.

Subsequently, put the foot back down and stand back into tadasana, mountain pose. Repeat everything on the other side. To sum up, this class is short and sweet but challenges balance and strength.

Questions

  • Which is your favorite yoga pose?
  • How long do you prefer your yoga flow?
  • Which is better, your strength or balance?
Previous Post: «kamagon Home Gym Essentials: Kamagon Ball
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Reader Interactions

Comments

  1. Dris

    October 27, 2020 at 10:15 pm

    I’m going to try these so easy, thanks for sharing! Namaste.

    Reply
    • Di Hickman

      November 5, 2020 at 9:43 am

      Awesome, happy to hear that!

      Reply
  2. Angie Rose

    October 27, 2020 at 1:22 pm

    I am a huge fan of yoga. It really relaxes me and keeps me calm during times when life seems so overwhelming. I love your easy step-by-step instructions!

    Reply
    • Di Hickman

      November 5, 2020 at 9:43 am

      Thank you! Glad you liked it

      Reply
  3. Ivan Majhen

    October 27, 2020 at 4:19 am

    Very nice and easy exercise in only seven minutes. I need to improve my balance and I think that I can do it by doing this flow. ver nice explained and demonstrated.

    Reply
    • Di Hickman

      November 5, 2020 at 9:42 am

      Thank you! Hope you try it!

      Reply
  4. Denise

    October 27, 2020 at 12:16 am

    I love that you do short versions of your yoga routines, so easy to incorporate into daily activities plus you really explained it well and clearly, very helpful for beginners

    Reply
    • Di Hickman

      November 5, 2020 at 9:42 am

      Thanks! Yep, I like short & sweet ways to get more movement into my day

      Reply
  5. Elena Toma

    October 26, 2020 at 10:05 am

    These are some of my favorite yoga poses. I think my balance is must better than my strength!

    Reply
    • Di Hickman

      November 5, 2020 at 9:42 am

      Same on both legs? I find my right leg is stronger and has better balance! You?

      Reply
  6. Britt K

    October 26, 2020 at 8:28 am

    I love the balance aspect in this sequence. That is one thing that I have been wanting to work on more as of late. I used to have good balance and it seems to have gotten worse over time, likely due to not working on it. Running through this a couple of times each week is sure to help me improve on it.

    Reply
    • Di Hickman

      November 5, 2020 at 9:41 am

      Yes balance gets worse over time. One of the reasons so many older people fall. And yes it would improve your running

      Reply
  7. Lyosha

    October 26, 2020 at 12:25 am

    nice sequence. perfect for a quicky. I started doing it more when I started a challenge of practicing yoga everyday. when I don’t have time or place to normally practice I do short standing sequence. By the way, you used several of your flows and are super grateful for it!

    Reply
    • Di Hickman

      November 5, 2020 at 9:41 am

      That’s awesome to hear! So happy you’ve found them useful!

      Reply
  8. Nicole Anderson

    October 25, 2020 at 2:58 pm

    Love this routine as it looks easy to get started and no one can say that they can’t afford 7 minutes for the benefits that yoga provides. The video you have included here to demonstrate is really very helpful. You definitely do have good balance!

    Reply
    • Di Hickman

      November 5, 2020 at 9:40 am

      Hahahaha thanks. You should see the bloopers! I suffer with vertigo, so I have good days and definitely A LOT of bad days with balance!

      Reply
  9. Katie

    October 25, 2020 at 9:56 am

    Very nice step-by-step! I haven’t taken a yoga class in years, but I should get back into it before it’s too cold to do any exercise outside.

    Reply
    • Di Hickman

      November 5, 2020 at 9:40 am

      I’m with ya! My fitness changes a lot with the season!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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