Michel says, “Start by hugging your knee to your chest and then holding the inside edge of your foot as you sweep your right arm back. Dancer’s pose is as much of a shoulder opener as it is a balance exercise. Show off your ballet skills with this artful pose. Once you’re in Warrior III, flex your foot behind you and focus on a point in front of you to help you maintain balance. This will help keep you grounded as your upper body takes a forward motion,” Michel notes. “The most important part of this movement is to keep your hips square. Keeping your arms in a bind in reverse warrior also gives you the momentum you need to move into Warrior III seamlessly.
If you’re not able to stand on one foot, Michel says your toes of the lifted foot can hover over the floor. In addition to improving your balance, you’ll strengthen your inner thighs and stretch your upper back with this moving variation of Eagle pose.
RELATED: 5 Yoga-Inspired Shoulder Openers “The most important thing to keep in mind with Reverse Warrior is that it’s a side stretch and not a back bend,” Michel says. This should also set your arms up to move into an eagle-wrapped bind in Reverse Warrior. She recommends focusing on a point in front of and behind you to keep your arms in a straight line. “Your second and third toes need to be directly under your front knee,” Michel says, to ensure you have proper alignment. The position of your feet creates a strong foundation for this flow that targets your upper-body mobility. Warriors symbolize strength and steadiness, and this Eagle-wrapped variation of Warrior II shows us just that.
DANCING WARRIOR YOGA SEQUENCE PRO
Michel says, “This pose takes full-body work and strengthens your quadriceps and shoulders, as well as your obliques.” Her pro tip: “Raise your hips higher when you do the backbend to help keep your body in alignment and keep your front foot pointed to challenge your balance.” Together, they create a modern dance flow that allows you to be creative with your arms.
Rockstar - also known as Wild Thing or Flip the Dog - is the ultimate heart-opener, while fallen triangle brings fluidity to a standard side plank. The graceful form of these two artistic poses is a great intro to a dance-inspired yoga practice. GIFs: Tiffany Ayuda / Life by Daily Burn 1.
DANCING WARRIOR YOGA SEQUENCE HOW TO
RELATED: How to Maximize Your Yoga Calorie Burn Turn Up the Burn: 5 Dance-Inspired Yoga Moves Want to add an energy shot to your downward dog? Try these five dance-inspired yoga poses.
These yoga poses are sequenced intelligently and safely to help with losing weight, reducing your BMI, lowering your blood pressure and more.” Michel says, “305 FLOW has major benefits to cardiovascular health. And because of its faster pace and unique sequences - from Eagle to Warrior III - you’ll reap cardio and strength benefits. The dynamic, dance-like flows of the practice link movement and breath, challenging your body and mind in new ways. On the other hand, dance allows exploration and creativity of the body in the poses.” Yoga allows us to hold the poses longer (about 30 seconds to a minute), which is recommended to increase flexibility. Yoga instructor Kirra Michel explains, “Yoga and dance separately do a great job at increasing your flexibility and overall range of motion. That’s because the new 305 FLOW class bakes dance into each sequence of yoga poses by connecting each move. Thanks to the rock stars behind the dance club-style workout studio 305 Fitness, your same-old yoga routine is about to get hit with some serious swagger. You’ve heard of yoga flows - but this Vinyasa sequence will get you moving like never before.
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