Who couldn’t use more meditation in their day? Consciously cultivate a meditative state using mantras throughout this Dancing Warrior flow.
Traditionally, meditation comes with a comfortable seat on a cushion, but this is by no means the only way someone can reap the benefits of a meditation practice. It’s common to hear yogis say their asana practiceis their meditation practice, and in many ways the connection of movement with breath is completely meditative. I’m a huge proponent of finding a meditative state on your mat, on your cushion—and anywhere else you can. Here, I want to explore consciously cultivating that connection to your physical body in your asana practice.
Also try Guided Mindful Walking Meditation
This traditional and simple Dancing Warrior sequence is common in vinyasa flow practices. I’ve offered simple affirmations or mantras to attach to each posture to keep your mind from wandering. You can say the mantra silently or aloud, once or on repeat if you choose to hold the posture for more than a breath. These affirmations are merely suggestions, and I encourage you to find statements that resonate with your life and your relationship to each asana. I chose statements that each posture evokes—or challenges—for me personally when I practice them.
Dancing Warrior Instructions
WITH VINYASA Begin in Downward-Facing Dog. Step your right foot forward into Warrior I (Virabhadrasana I). Hold the posture long enough to state your affirmation. Then flow into Warrior II (Virabhadrasana II) and complete the mantra. Continue like this through the sequence and statements. Once you finish Side Angle Pose (Utthita Parsvakonasana), windmill your hands to the mat and flow through a vinyasa (Plank, Chaturanga, Upward-Facing Dog, Downward-Facing Dog) and then step forward for the second side of your sequence. You can flow through this once or put it on repeat as many time as you see fit.
WITHOUT VINYASA Begin in Downward-Facing Dog. Step your right foot forward into Warrior I. Hold the posture long enough to state your affirmation or stay in the posture longer and put your mantra on repeat. Follow suit in each posture. After your Side Angle hold, windmill your hands to the ground and step back to Downward-Facing Dog to move into your second side.
Mantra: I am willful.
Also see 4 Steps to Boost Your Willpower
Mantra: I am powerful.
Also see Tap Your Higher Power
Mantra: I am expansive.
Also see This Side Up: Sidebend for Space
Extended Side Angle Pose
Mantra: I am complex.
About Kathryn Budig