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THE WARRIOR CHALLENGE (part one)

Posted on by pennyjoliver

Warriors become warriors because they are bound to something higher than themselves. Flexible, focused and fierce, true warriors live on purpose standing firm in their commitment.

Amazingly, we have woven in our DNA warrior material. For our Creator is both Lord and Warrior; Yahweh is His name. (Exodus 15:3.) We being His children are bone of His bone and flesh of His flesh, made in His image. With His help He tells us that we can be “more than conquerors.” (Romans 8:37)

This Halleluyah Yoga Challenge is crafted with warrior yoga poses and martial arts stances designed for strength, stamina, focus, power and confidence and comes with detailed instruction for beginner’s and beyond. If you feel that some of the positions are to challenging please step in a little. You may also use a wall, chair or sturdy piece of furniture to help with balance.

Please take a moment or two to be still. Take steady, deep breaths, clearing our minds of any extraneous thoughts. Completing this yoga challenge a few times a week will ensure that we stand firm in our bodies both on our mats and into our lives.

1.) Mountain Pose Stretch

…stretch yourself to move mountains in your own life

  • With a big inhale slowly open and extend your arms to your sides.
  • Slowly lift them up letting your palms meet.
  • Gently lift your chin and slightly arch back.
  • Then exhale slowly, lowering your arms to your sides.
  • Repeat the lifting up with a big inhale and the lowering back down with a big exhale 5-10 times more.

2.) Mountain Pose /Side Stretch

…lean into the stretch perhaps you will be able to stretch farther

  • Lift your arms up overhead with a big inhale, letting your palms meet.
  • With a big exhale lower your right arm, leaning to your left.
  • Inhale, lift and stretch your arms up again.
  • With a big exhale lower your left arm, leaning to your right.
  • If possible let your bicep touch your ear each time.
  • Inhale again in the middle with your arms lifted up overhead.
  • Now simply repeat leaning on each side 5-10 times each side.

3.) Forward Bending Twist

...bend so you don’t break

  • With a big inhale stretch and lift your arms to the sides and then up.
  • With a big exhale bend forward, lowering your hands to your mat.
  • Inhale with both hands on your mat then exhale while twisting and  lifting your left arm up.
  • If possible, lift your left heel up too.
  • Repeat twisting and lifting your right arm up and right heel, for a total of 10 times for both sides.
  • Tips:
  • You may only be able to bend forward to your knees, calves or ankles. That’s perfectly fine, simply do the exercise from there and don’t forget your deep inhales and exhales.

4.) Side Pose Stretch

…stretch and go farther

  • Step to your right with your right foot, toes pointing to your right side approximately two and one half feet
  • Your back leg is slightly turned inward while both legs are straight.
  • Position both your hips to face your right side also.
  • With arms extended forward lean out and over your forward right leg, gently lowering your torso too.
  • Breathe deeply for 8-10 counts.
  • Tips:
  • Wherever you find yourself is the perfect place for you.
  • Breathe a few moments while stretching in your perfect place.

5.) Triangle

  • From your Side Pose Stretch simply lift your left arm up.
  • Inhale and exhale for 5-10 counts.

6.) Extended Side Angle

…true warriors extend themselves and go beyond

  • From your Triangle Pose simply bend your forward right foot.
  • Position your knee directly above your foot.
  • Lift your left arm up and over.
  • Breathe deeply for 5-10 long counts.

7.) Extended Side Angle Twist

…do the Twist

  • Keep your legs and feet in the same position.
  • Only your back heel comes off the floor.
  • Position both your hips to face forward.
  • Press your palms together with a big inhale.
  • With a big exhale twist to your right by placing your left elbow over your right forward thigh.
  • Hold this position for 5-10 long counts.
  • Tips:
  • Try to always remember that your exhales makes space for you to twist.
  • You don’t have to go as low in this position or any position. Always do what works for your body and fitness level.

8.) Warrior II Pose

…true warrior are called

  • From Extended Side Angle Twist simply lift your torso up.
  • Let both your hips face forward equally.
  • Your back leg is straight with your heel on the floor.
  • Bend your forward right knee.
  • Extend your arms out from your shoulders.
  • Make a stop sign with your palms.
  • Press the heels of your palms out with fingers pointing up as your take a big inhale.
  • Point your fingers down as you take a big exhale.
  • Repeat the palm exercise while breathing deeply for 10 counts.

9.) Peaceful Warrior

…learning to be strong so you don’t have to fight is key

  • Your legs are in the same position as Warrior II Pose. 
  • Simply take your forward right arm and stretch it up and gently arch back.
  • Breathe deeply up to 10 long deep breaths.
  • Tips:
  • Come up a little in this stance if it feels too strenuous or you need more support.
  • Your back arm can slide down your back leg or come around the the back of you for an added stretch.

10.) Dancer’s Pose (supported)

…what if I fall… but oh my beloved what if you fly?

  • From a Peaceful Warrior Pose please lean your over your right leg.
  • Lift your back leg and hold onto your ankle if possible.
  • Find a wall, chair or piece of sturdy furniture for more support and hold onto that and breathe deeply for 5-10 counts.

10.) Dancer’s Pose

…trained warriors dance around their opponents

  • If you are able lean forward while stretching your forward right arm out.
  • Hold your left foot with your left hand.
  • Lift your back leg as high as possible.
  • hold and breathe deeply for 5-10 counts.

11.) Warrior I Pose 

  • From a Dancer’s Pose, lower your left leg and step back while bending your forward right knee.
  • Keep your hips even and facing forward.
  • Interlock your fingers with your index finger pointing upward.
  • Stretch, arch back, look up!
  • Breathe deeply for 10-20 counts.

12.) Humble Warrior I 

  • Remain in the same feet and leg position.
  • Place each hand on each hip.
  • Interlock your fingers behind your back if possible and lift your arms up behind you, taking a big inhale.
  • With a slow exhale slowly bow forward.
  • Allow your arms to continue going up and over.
  • Tips:
  • You can do the pose with your hands on your hips.
  • Step in as much as you need for stronger support.

 

…a warrior stands tall and firm as a mountain and humble and obedient as a squat position at the same time

13.) Mountain Stretch Pose into a Squat Pose

  • With a big inhale extend your arms out to the sides and up.
  • Press your palms together in a prayer position.
  • Exhale slowly while gently bending your knees as you lower your torso into a Squat Pose.
  • Press your palms together and keep your elbows inside your knees for an added stretch.
  • Breathe deeply for 5 breathes.
  • Now slowly lift your torso back up into a Mountain Stretch extending your arms out to the sides and up with a big inhale.
  • Repeat 5 times up to Mountain Pose Stretch and lowering back down to a Squat position.
  • Tip:
  • If you are not able to lower all the way down simply go as far as you are able then hold the position and then lift yourself back up.
  • Stay longer in each position if you like and for more intense training and do 10-20 repetitions.
  • Use a chair or any piece of sturdy furniture to assist you.

14.) Standing Reverse Prayer Pose

…praying with an open heart

  • Place a hand on each hip.
  • Slide your hands behind your back.
  • See if you can move your palms to meet.
  • If your palms meet try to press them together and slide them up your back as far as you are able.
  • Breathe deeply for 10 counts.

15.) Tree Pose

…true warriors are resolved to be rooted and grounded in their calling

  • If you are able pick up your left foot and place in on your inner thigh.
  • Keep your knee turned out like a tree branch.
  • Breathe deeply for 5-10 counts.
  • Tips:
  • Start placing your left foot on your right foot if you are new and just starting out.
  • When you feel ready, slide your left leg up o your calf, knee and thigh as you progress.
  • Focus on just one object in front of you to help you balance.
  • It helps to balance when you remain calm with slow steady breaths.

16.) Repeat 1-15 with on your left side with your left foot as your forward facing foot.

Once you have completed both sides consider yourself finished! Watch out! Completing this warrior workout on a regular 2-3 or 5 times a week may result in powerful results!

Remember Halleluyah Yoga will always provide an inner and outer workout for you! Make the warrior series part of your weekly yoga workouts to ensure you remain invincible!

Go forth and be strong!