( 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 {after 5 rounds move on to Part 2}
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

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