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Dancing
Warrior
I learned
the Dancing Warrior vinyasa at a training with Shiva
Rea. It is a moving meditation that has spoken to my soul since the
first time I flowed through the graceful movements. As I offer it to my
classes it brings joy to my heart. Dancing Warrior as I learned
it, is a series of 18 salutations divided into 3 variations with each
variation containing 6 balanced (left side, right side) segments. I have
come up with many versions of Dancing Warrior to accommodate
different ability levels. As in all vinyasa one is challenged to move
on the breath. Each inhale and each exhale equate a movement. I have highlighted
the Inhale/Exhale terms in the description to illustrate the correct sequence
of breath. That is the goal, to make each movement correspond with an
inhale or exhale. The sequence that follows is the 18 salutation version.
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One (a): From Tadasana (Mountain Pose) |
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Step One (b):
Bring hands to Namaskara.s
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| Step
One (c): inhale the arms up. |
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Step Two: At
the top of the inhale, the palms come together and the exhale
takes you into Uttanasana (Forward Fold)
Benefits
of Uttanasana:
Lengthens the spine , increases and improves flexibility of the
spine, firms and trims waistline, hips, abdomen, buttocks and thighs,
relieves lower back pain, tones liver, spleen and pancreas.
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Step Three:
Inhale, you jump or step back into
Plank (top of the pushup)
Benefits
of Plank:
Increases the strength in the shoulders, wrists, abdominals, thighs
and lower back. Strengthens internal organs and increases lung capacity
while increasing the heat (tapas) in the body.
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Four Exhale to Chaturanga Dandasana
(Four-Limbed Stick) , the low end of the pushup.
Benefits of
Chaturanga Dandasana:
Tones the abdominals, strengthens the arms, wrists and shoulders.
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Step Five:
Inhale through to Urdhva Mukha Svanasana
(Upward Facing Dog) Benefits
of Urdhva Mukha Svanasana:
Increases the blood supply to the spine, rejuvenating it. Strengthens
the lungs and heart. Strengthens the shoulders, arms and wrists.
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Step Six(a):
Exhale up and back into Adho Mukha Svanasana
(Downward Facing Dog) Benefits
of Adho Mukha Svanasana:
Stretches and lengthens the spine, hamstrings and calves. Strengthens
the abdominals. Strengthens the wrists, arms, shoulders and back.
Slows the heartbeat and re-energizes the body.
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Six(b): **Place your left foot to the center line and extend your
right foot up and back, pushing through the ball of your foot and
spreading your toes.
Note
**This step is done on the same exhale as step 6(a), it should be
a smooth flow.
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Step Seven:
Inhale the right foot forward, placing the left foot
down at a forty-five degree angle, come up into a strong Virabhadrasana
1 (Warrior One)
Benefits
of Virabhadrasana 1:
Strengthens legs and ankles. Improves balance and concentration.
Relieves backaches, strengthens the back. Great for the lower back
during the first and second trimesters of pregnancy.
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| Step Eight:
Exhale and move back to Chaturanga Dandasana
(Four-Limbed Stick)
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| Step
Nine: Inhale through to Urdhva Mukha Svanasana
(Upward Facing Dog) |
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Step Ten(a):
Exhale
up and back into Adho Mukha Svanasana (Downward
Facing Dog)
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| Step Ten (b):
**Place your right foot to the center line and extend your
left foot up and back, pushing through the ball of your foot and spreading
your toes.
Note
**This step is done on the same exhale as step 10(a), it should
be a smooth flow.
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| Step
Eleven: Repeat steps seven (7) through ten (10) three (3) times
for a total of six(6) times before moving onto the second portion
of Dancing Warrior.
When you have
completed three (3) on each side for a total of six (6), you move
back through the portion of the flow that takes you back through
Up Dog finding yourself in Downward Facing Dog with the left foot
at the center line and the right foot extended back.
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Step Twelve:
Inhale the right foot forward and the arms move up
into Virbhadrasana 1.
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Step Thirteen:
Exhale the hands come
down seperating at the waist and clasping behind
the back with the palms together.
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Fourteen: Inhale, open the heart center by expanding
the chest and extending into a slight back bending movement.
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Step Fifteen:
Exhale fold forward as deep as possible wrapping
the arms up and over as far as you can without causing pain into Parasrita
Padottanasana C.
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Step Sixteen:
Inhale back up reaching the arms to Virbhadrasana
I.
Repeat steps
eight (8) through sixteen (16) three (3) times for a total of twelve
(12) times before moving into the third portion of Dancing Warrior.
When you have completed three (3) on each side for a total of twelve
(12), you move back through the portion of the flow that takes you
through Up Dog finding yourself in Downward Facing Dog with the
left foot at the center line and the right foot extended back.
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Step Seventeen: On the
next Inhale the right foot comes forward the left
foot is already placed in the center at a forty-five degree angle
the arms reach up to Virbhadrasana I.
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Step Eighteen
(a) : Exhale hands to Namaskara
(Prayer Position) at the center of your chest as you open up.
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Step Eighteen
(b) : As you open up, extend out into Virbhadrasana
II (Warrior Two).
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Step Nineteen: Inhale
revolve the right palm so that it faces the ceiling and sweep it
back into Parivritta Virbhadrasana (Revolved Warrior)
opening up through the right side.
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Step
Twenty : Exhale as you bring the right elbow to the
right thigh, extending the left arm out over the left ear reaching
in front of you with the palm down gaze up as you move into Utthita
Parsvakonasana (Extended Angle) opening up the left side
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Step Twenty-One
: Inhale sweeping the left arm down and around
bringing yourself back into Virbhadrasana II.
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| Step
Twenty-two: Exhale as you step back to the top
of the pushup and lower to Chaturanga Dandasana.
Repeat steps
eight(8) through ten(10) in between steps seventeen(17) through
twenty-one(21), three(3) on each side for a total of 18.
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Step
Twenty-three : Exhale up and back into final Adho
Mukha Svanasana (Downward Facing Dog). Hold for five breaths.
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Step
Twenty-four : Inhale step or jump forward.
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Step Twenty-five
: Exhale into Uttanasana.
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Step Twenty-six
: Inhale as you bend the knees and reach the hands
up over the head in Utkatasana (Awkward Chair).
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Step Twenty-Seven
: Exhale into Tadasana.
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Step Twenty-Eight
: Bring hands to Namaskara.
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