Dancing Warrior Yoga Sequence

dancing warrior yoga sequence - sharpmuscle
8 min read
Updated: April 17, 2023

The Dancing Warrior Yoga Sequence is a deep hip opener and beautiful breath-synchronised yoga sequence that flows from one pose to the next to warm the entire body, strengthen the shoulders, and release tension from the hips. It is a deep hip opener while engaging the hamstrings, and quadriceps. It’s an excellent preparation for a variety of yoga asanas in intermediate and advanced classes.

Yoga is an ancient practice that has been used for centuries to unite the mind, body, and spirit. The Warrior poses, which are part of the yoga tradition, symbolize strength, power, and courage. When we combine the fluidity of dance with the strength and grounding of the Warrior poses, we tap into a new level of energy and vitality.

In this post, we will explore the Dancing Warrior Yoga Sequence, which is a dynamic and energizing sequence that will help you find your rhythm and flow. Whether you are an experienced yogi or new to the practice, this sequence will challenge you to move and groove to the beat of your own drum.

So, let’s get ready to dance our way to a stronger body, a clearer mind, and a more joyful spirit. Get your yoga mat ready, and let’s begin!

Steps of Dancing Warrior Yoga sequence

  1. Adho Mukha Svanasana: Exhale completely
  2. Tail Of The Dog Pose: Inhaling, extend the right leg up
  3. Virabhadrasana (Warrior) Prep: Exhaling, step the right foot forward to Warrior Prep
  4. Warrior I pose (Virabhadrasana I): Inhaling, draw up into Virabhadrasana I
  5. Warrior II pose (Virabhadrasana II): Exhaling, revolve the left hip open while extending the arms out away from each other
  6. Parsva Virabhadrasana (Reverse Warrior Pose): Inhaling, slide the left hand down the left leg while stretching the right arm overhead
  7. Utthita Parsvakonasana (Extended Side Angle Pose): Exhaling, extend the torso forward while stretching the right arm overhead
  8. Virabhadrasana II (Warrior II): Inhaling, circle the right arm forward and around 360 degrees to come back into Virabhadrasana II (Warrior II)
  9. Low Plank (Chaturanga Dandasana or Four-Limbed Staff pose): Exhale to Low Plank
  10. Urdhva Mukha Shvanasana (Upward Facing Dog Pose): Inhale into Upward Facing Dog Pose
  11. Downward Dog Pose (Downward-facing Dog Pose or Adho Mukha Shvanasana): Exhale to Downward Dog Pose. Repeat asanas 2 to 10 on the other side, then continue 3 to 5 times.
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The sequence begins with Adho Mukha Svanasana, or Downward Dog Pose, which is a foundational pose in yoga. From there, the sequence flows through a series of standing poses, including Warrior I, Warrior II, and Reverse Warrior Pose, which help to build strength and stability in the legs and core.

Throughout the sequence, there is a focus on mindful breathing and movement, which can help to cultivate a sense of inner calm and focus. The sequence also includes Low Plank and Upward Facing Dog Pose, which help to strengthen the upper body and core.

Before get into dancing warrior sequence

Since the yoga sequence of the dancing warrior pose is a deep hip opener entangling your hamstrings, and quadriceps, the initial yoga is supposed to focus on opening the hips to flex and strengthen the leg muscles in this flow. Given below are some of the poses that can be considered for the same:

  • Perform 3-5 times Surya Namaskar B, to warm your body.
  • Do Uttanasana (Standing Forward Fold Pose), to open your hamstrings.
  • For opening hips and hamstrings and improving balance of your hips, do Tree pose and Prasarita Padottanasana (Intense Leg Stretch Pose).
  • Malasana (Garland Pose) – This deep squatting pose can help to open your hips, stretch your groin, and prepare your leg muscles for the sequence.
  • Anjaneyasana (Low Lunge) – This pose stretches your hip flexors and quadriceps, while also improving your balance and stability.
  • Gomukhasana (Cow Face Pose) – This seated pose stretches your hips and legs, while also improving your spinal alignment and posture.
  • Pigeon Pose – This pose is a deep hip opener that can help to release tension and tightness in your hips, glutes, and lower back.

Instructions to Dancing warrior yoga sequencing

  1. Begin in Adho Mukha Svanasana (Downward Dog pose), with your hands shoulder-width apart and your feet hip-width apart. Take a few deep breaths here, feeling the lengthening of your spine and the stretch in the backs of your legs.
  2. Inhale, and extend your right leg back and up behind you, keeping your hips level and your toes pointing down towards the ground.
  3. Exhale, and step your right foot forward between your hands, while drawing your left heel in and down towards the mat. Keep your right knee bent at a 90-degree angle, with your knee stacked directly over your ankle.
  4. Inhale, and raise your arms up towards the ceiling, coming into Warrior I pose. Keep your gaze forward, and engage your core muscles to support your back and hips.
  5. Exhale, and open into Warrior II pose, turning your left foot out to a 90-degree angle and reaching your arms out to the sides, with your shoulders directly above your hips. Make sure your right knee is still stacked directly over your ankle, and your thigh is parallel to the ground.
  6. On the next inhalation, slide your left hand down your left leg towards your ankle, while stretching your right arm overhead, coming into Side Warrior pose. Keep your gaze up towards your right hand, and make sure you don’t put pressure on your back knee.
  7. Exhale, and continue circling your right arm down and around in a 360-degree circle, as you bring your torso forward into Extended Side Angle pose. Your left arm should be reaching straight up towards the ceiling, and your right hand should be reaching towards the ground, outside of your right foot.
  8. Inhale, and keep circling your right arm forward and around in another 360-degree circle, as you transition back into Warrior II pose.
  9. Exhale, and transition through Low Plank and Up Dog on the way to Down Dog.
  10. Repeat on the other side, flowing in this way for up to five full cycles of Dancing Warrior pose. Offer alternatives such Eight Limbed Salutation or Ashtanga Pranam.
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Breathing practice tips

It’s suggested that yogis or students should practice it more of a breathing practice, stretching the breath to stretch your practice and allowing a sense of the asanas and transitions to find expression through the integrity of the breath rather than trying to squeeze the breath into what you are doing with your body.

Intermediate and advanced level yogis or students can play with integrating Eka Pada Koundinyasana-I (One-footed sage pose I) and Astavakrasana (Eight-Angle Pose) into the transition to Chaturanga.


  1. Focus on your breath throughout the sequence. As you move through each pose and transition, try to maintain slow and steady breaths, in and out through your nose. Let your breath guide your movements, and allow your movements to flow with the natural rhythm of your breath.
  2. Practice Ujjayi breathing. This is a specific type of deep breathing that is often used in yoga. To do Ujjayi breathing, breathe in and out through your nose, while constricting the back of your throat slightly, so that your breath makes a soft hissing or oceanic sound. This type of breathing can help to calm your mind and deepen your focus, while also improving your lung capacity and overall breathing efficiency.
  3. Experiment with breath retention. As you move into each pose, try holding your breath for a few seconds, and then releasing it slowly as you transition into the next pose. This can help to create a deeper connection between your breath and your movements, while also improving your lung capacity and overall breathing control.
  4. Integrate pranayama (breathing) practices. You can add specific pranayama practices to your Dancing Warrior Yoga Sequence, such as Kapalabhati (Skull-Shining Breath), Nadi Shodhana (Alternate Nostril Breathing), or Bhramari (Bee Breath). These practices can help to balance your energy, calm your mind, and improve your breathing efficiency.
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Follow-up poses

After intensive practice of Dancing Warrior Yoga Sequence, the exaggerated hamstrings and your hips should be rest with the following symmetric yoga to bring stability and balance, they are:

  1. Standing Forward Fold Pose
  2. Seated Forward Bend Pose
  3. Wind Release Pose
  4. Corpse Pose

Safety and precautions

Here are the five important safety precautions to keep in mind when you are practicing the Dancing Warrior Yoga Sequence:

  1. Avoid practicing the sequence if you have a recent chronic hip, knee, back, or shoulder injury. If you are unsure about whether it is safe for you to practice, consult with a healthcare professional or a certified yoga teacher.
  2. If you are experiencing diarrhea or high blood pressure, it is recommended to avoid the sequence as it may exacerbate these conditions.
  3. People with neck injuries should not bend their head backwards in the posture, but instead look forward.
  4. Always work within your own limits and abilities, and don’t push yourself beyond what feels safe or comfortable.
  5. If you have any medical concerns, it is important to talk to your doctor before practicing any yoga pose or sequence.

By following these safety precautions, you can help ensure that your practice is both enjoyable and safe. Remember to listen to your body, honor your limitations, and modify or skip any poses or sequences that don’t feel right for you.

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