Warrior Flow (demo — not validated)

Stand tall at the top of your mat, feet hip-width, steady your breath.

00:00.0 - 00:05.4

Inhale, sweep your arms up overhead, lengthen through your sides.

00:07.5 - 00:12.6

Exhale, step your left foot back into a long stance, keep hips facing forward.

00:15.0 - 00:21.0

Inhale, bend your right knee into Warrior Two legs, stay strong through both feet.

00:22.5 - 00:28.2

Exhale, open to Warrior Two, arms reach wide, gaze over your front fingers.

00:28.8 - 00:35.1

Inhale, straighten your front leg, reach forward for Triangle.

00:37.5 - 00:42.0

Exhale, tip into Triangle, right hand to shin or block, left arm to the sky.

00:43.6 - 00:50.2

Inhale, bend your front knee, come into Extended Side Angle, lengthen your left side.

00:52.5 - 00:58.8

Exhale, right forearm to thigh or hand to the floor, left arm reaches overhead.

01:00.0 - 01:06.4

Inhale, lift back up to Warrior Two, re-stack shoulders over hips.

01:07.5 - 01:13.4

Exhale, windmill hands down, step your left foot forward to meet the right.

01:15.0 - 01:20.8

Inhale, rise to stand, arms reach up.

01:22.5 - 01:26.5

Exhale, hands to heart, pause and breathe.

01:30.0 - 01:33.8