Hello my name is Mindy Piland and I am going to take you through the Warrior Series.
Okay, coming in to downward facing dog, pedaling out your feet. Inhale your right leg up, exhale it through to your hands, leaving your left heel lifted, squeezing in your adapters squaring off your shoulders and hips, lifting up for crescent lunge.
So your knee is stocked on top of your ankle or it can be slightly behind holding it here, engaging in your belly. Inhale, exhale your hands through your heart center and we’re going to go into revolving crescent lunge.
So inhale, lengthen. Exhale; revolve the left shoulder around the right knee. Your gaze can be lifted or down at your toes. It is up to you and then you can open your arms like wings. Holding it here for three breaths, inhale fully. Exhale completely.
Both hands come to the inside of your right foot, taking your right foot back to meet your left. Okay now, rotating over, so stocking your hips. Your right hand is in the center of the mat. Your left hand is on your left hip. Your hips are high for side plank and it you’d like, you can lift your left arm up and then allowing your gaze to follow for three, two and one.
Okay taking it over to the left side. So stocking your hips on the left and lifting your right arm up, keeping those hips high for three, two and one. And then moving through your Vinyasa flow; inhale upward facing dog, exhale downward facing dog. Inhale your right leg up. Exhale it through to your hands, turning your left foot flat at a 45 degree angle, lifting up, Warrior I, opening into your Warrior II and then taking your right hand down to the inside of your right foot, lifting your left arm up for extended side angle, holding it here for three, two and one allowing the left arm to pull you back up. Warrior II and then cartwheel your hands down to the mat. Inhale, upward facing dog. Exhale downward facing dog.
Okay now walking your feet to your hands. Inhale halfway lift, exhale forward bend. Tail heel your feet apart about a hip width distance taking your two piece fingers wrapping them around your big toes. Inhale lengthen, exhale folding forward, trying to glue your body. Inhale, lengthen; exhale folding forward.
Okay now, bringing your hands out in front of you, inhale half way lift exhale the right foot back to the center of the mat, allowing left foot to follow, coming into downward facing dog and the moving through your Vinyasa. Inhale upward facing dog, exhale downward facing dog. Breath.
Thank you.
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