( Theme Class ) – The Warrior Dance

Warm Up : Surya Namaskar A ( 5 sets )

Part 1 ( 5 rounds ) : (Right side + left side = 1 round )

Start Position : wide leg apart ; hand in namaste

(Right side)

(i) Prasarita Padottanasana A

(ii) Virabhadrasana I

(iii) Virabhadrasana II

Reverse Stretch (Left arm reach up; right arm rest on the back leg)

(iv) Ardha Parsvakonasana (to prepare)

(v) Utthita Parsvakonasana (deepen into the pose)

(vi) Parivritta Parsvakonasana

Back to start position

(Left side)                  

(i)  Prasarita Padottanasana B

(ii) Virabhadrasana I

(iii) Virabhadrasana II

Reverse Stretch (Right arm reach up; left arm rest on the back leg)

(iv) Ardha Parsvakonasana

(v) Utthita Parsvakonasana

(vi) Parivritta Parsvakonasana

Back to starting position

Part 2 ( 5 rounds ) ; (Right side + left side = 1 round )

Starting position : wide legs apart; hand in namaste

Right side:

(i) Prasarita Padottanasana C

(ii) Utthita Trikonasana

(iii) Parivrita Trikonasana

Left Side :

(i) Prasarita Padottanasana D

(ii) Utthita Trikonasana

(iii) Parivrita Trikonasana

Complete (right and left side) for 5 rounds then ready for cool down and final relaxation