A warrior flow links the warrior poses into one standing sequence. There is no universally fixed order: every teacher builds their own, and the name simply tells you that the warriors are the backbone. This page offers a newly designed educational flow by YogaVacation, about 15 minutes long, that moves from mountain pose through Warrior I, Warrior II, reverse warrior, extended side angle and Warrior III on each side, and back to standing. It builds leg strength, steadiness and focus without any floor work beyond an optional downward dog.
The warrior poses carry the name of Virabhadra, a fierce warrior of Hindu mythology; Warrior I, II and III (Virabhadrasana I-III) are described in B.K.S. Iyengar’s Light on Yoga. Reverse warrior is a modern name with no established Sanskrit. See the individual pages: Warrior I, Warrior II, Warrior III, reverse warrior.
How the flow is built
We start with the most stable pose and end with the least. Warrior I faces forward with the hips squared; turning the hips and arms open gives Warrior II; leaning back over the straight leg gives reverse warrior; folding forward over the bent knee gives extended side angle. Then you step forward and balance in Warrior III, the hardest of the set, before returning to mountain pose. One side, then the other.
The transitions, one by one
Most of the skill in a warrior flow is in the moves between the poses, so here they are in plain words, right side first.
- Mountain to Warrior I. Step the left foot back, set the back heel down with the foot angled out, bend the right knee and, breathing in, raise the arms.
- Warrior I to Warrior II. Breathing out, turn the hips and chest to face the long side of the mat and open the arms to shoulder height. Keep the front knee where it is, over the ankle. If the stance now feels short, widen it a little.
- Warrior II to reverse warrior. Breathing in, turn the front palm up, lift the front arm and arc it back, letting the back hand rest lightly on the back leg. Keep the front knee bent.
- Reverse warrior to extended side angle. Breathing out, swing the torso forward over the bent knee, forearm to the thigh or hand to a block, top arm reaching overhead.
- Extended side angle to Warrior III. Bring both hands down beside the front foot (on blocks if needed), shift the weight onto the front leg and, breathing in, lift the back leg level with the hips as the standing leg straightens. Move slowly here; there is no need to jump.
- Warrior III to mountain. Lower the back foot beside the front foot and stand up. Pause, shake out the legs and begin the left side.
Counting, holds and sides
Hold each pose for three to five breaths; these holds are our suggestion, not a tradition’s rule. For comparison, Light on Yoga holds each warrior for about 20 to 30 seconds on its own, with deep, even breathing. Do the full chain with the right foot forward, return to mountain, then do it with the left foot forward. That is one round, about seven minutes. Two rounds, the second one a little slower, make a good 15-minute practice; on the second round you can link the poses with one breath each instead of holding them.
How to practise it safely
- Keep the front knee over the ankle and pointing toward the second toe in every bent-knee pose; shorten the stance if it drifts inward.
- In Warrior I, a shorter stance and a lifted back heel make squaring the hips easier on the lower back.
- Warrior III is a demanding balance: keep the hands on blocks or on a wall, or lift the back leg only a little. It is not a beginner pose for most people.
- With high blood pressure, keep the arms lower (hands on the hips) and do not hold the breath.
- Knee, hip or ankle injuries, or pregnancy: ask a qualified teacher or health professional first.
This flow has not yet been reviewed by a qualified teacher.
Easier alternatives
Leave out Warrior III and finish with a high lunge; take Warrior I as a low lunge with the back knee down; or practise the arms only, seated, in our chair yoga sequence. For a flowing version with one breath per movement, see dancing warrior.
