• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

Warrior 2 Sequence – 10 Minute Yoga Routine

January 8, 2021 //  by Di Hickman//  13 Comments

For the last month, I’ve been making a conscious effort to move more. I started wearing my fitness tracker again to count my steps, and track my sleep. While I seem busier than ever, one thing I love to do is short movement sessions. Afternoons are where I struggle with energy slumps, so I’ve taken to some short yoga sessions like this 10-minute warrior 2 sequence.

10 minute class, warrior 2 yoga sequence

Sneaking in movement throughout my day is a way to stay active and keep my metabolism fired up. Whether it’s getting on my mat for yoga, taking the dog for ANOTHER walk, or dancing, there are a ton of ways to keep active. Honestly, I love little bursts of activity too, like push-ups against the kitchen counter while waiting for the kettle to boil for my morning tea.

This 10-minute class is perfect for a quick energy boost, and movement practice. You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

Warrior 2 Sequence

Before we get into the standing portion of the Warrior 2 sequence, we begin with a warm up. For this class we begin seated in sukhasana and 3 grounding breaths, followed by some shoulder rolls.

sukhasana easy seated pose

After some arch and flatten we’ll bring the legs around and come onto all fours for cat and cow or some barrel rolls Then what I like to call “wagging the tail”.

cat cow pose

With the warm up finished, tuck the toes and lift the hips into downward facing dog for 3-5 breaths. Then it’s into the Warrior 2 sequence. Lift the left leg into 3-legged dog and step it through to the front of the mat, rising into warrior 2.

downward dog, 3-legged dog
warrior 2 pose

After pausing for 3 breaths, return to downward facing dog and repeat on the other side. The second time through the routine, come to Warrior 2 and pause for a breath. Then place the right hand to the right thigh and lean the torso to the back of the mat. Settling into a reverse Warrior with the left arm rising. Return to Warrior 2, and downward dog, again repeating on the other side.

reverse warrior yoga pose

The third and final time we come into this sequence, we’ll repeat warrior 2 to reverse warrior three times. That’s to build strength and stamina in the legs. Grounding ourselves in place, just like a warrior. After again repeating on the other side, from downward facing dog settle into child’s pose for a few breaths. Rise back up and rediscover sukhasana for 3-5 breaths. Allowing the energy created to replenish your spirit.

Questions

  • Are you something that likes a regular routine or are you impulsive?
  • Do you struggle with energy slumps in your day?
  • How do you keep active during the day?
Previous Post: «yoga teacher demonstrating standing forward fold Forward fold tutorial, plus modifications for beginners
Next Post: Lizard Pose Tutorial for beginners – Utthan Pristhasana yoga teacher demonstrating lizard pose»

Reader Interactions

Comments

  1. MELANIE EDJOURIAN

    January 17, 2021 at 8:23 am

    I do like to have a regular routine although at the moment it isn’t so easy. I do sometimes have energy slumps but thankfully not too often.

    Reply
  2. Monidipa

    January 15, 2021 at 8:41 am

    This one looks good for legs but as you know I cant incorporate it in my routine but yes this is really effective for people who do it!

    Reply
  3. Nkem

    January 13, 2021 at 10:55 pm

    Looks like a great sequence! I’ll have to try it out. Thanks for this and for your consistency!

    Reply
  4. Clarice

    January 13, 2021 at 12:01 am

    Thank you for sharing this. Will incorporate this on my routine. Appreciate the video as it makes it easier to follow.

    Reply
    • Di Hickman

      January 13, 2021 at 3:12 pm

      That’s awesome to hear, Video is something I’ve focused on since 2020!

      Reply
  5. Lyosha

    January 12, 2021 at 11:35 pm

    I like adding reverse warrior 2 to my practice, I don’t know why but it always put a lot of good pressure on my legs

    Reply
    • Di Hickman

      January 13, 2021 at 3:12 pm

      It’s great for building leg strength and stamina! And we feel powerful in the warrior poses!

      Reply
  6. Marjie Mare

    January 12, 2021 at 5:55 pm

    These 10 essentials minutes will be part of my daily routine now. Thanks for sharing.

    Reply
    • Di Hickman

      January 13, 2021 at 3:11 pm

      That’s great to hear! I’d advise switching up the routines daily!

      Reply
  7. Indya | The Small Adventurer

    January 12, 2021 at 2:58 am

    When I first tried yoga, the warrior pose quickly became one of my favourite ones as I could actually feel it doing something, but somehow I didn’t know there were different versions?! I’m definitely going to have to bookmark this sequence for me to try out in the future!

    Reply
    • Di Hickman

      January 13, 2021 at 3:09 pm

      Yep a few different versions of warrior pose!

      Reply
  8. Nisha

    January 9, 2021 at 3:30 pm

    Thank you for this wonderful post and for showing the Warrior poses in detail, they are really well explained. I do some yoga from a book that I have, but your video is really helpful. I guess the warrior pose aptly got its name as it makes you feel powerful. Great advice on doing the 10 min yoga sessions during a slump during the day. Hope to try this next time.

    Reply
    • Di Hickman

      January 13, 2021 at 3:09 pm

      Definitely, books are great but video is so much better sometimes for explanations! Glad you found it useful!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

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).

RECENT POSTS

Reclined Pigeon Pose Modifications for beginners
Yoga block balance exercises for strength & stability
Supporting wrists in downward dog – Quick Fixes for pain relief
How to lay on your side without hurting your shoulder or neck
Yoga Hip Flexor Strengthening for Beginners
Gentle somatic yoga hip openers for beginners

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2023 Di Hickman · All Rights Reserved · Powered by Mai Theme