A Home Practice to Awaken Your Inner Warrior

This sequence, from Baptiste yoga teacher and veteran Dan Nevins, is one he turns to when he wants to manifest his inner warrior that is omnipresent; his hope is that it will help you connect to your inner warrior, too.

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"Step 1 Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Step 2 Exhale and lay your torso down between your thigh...
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Step 1 Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on...
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Step 1 Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relativ...
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Step 1 Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightl...
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Step 1 Stand in Tadasana (Mountain Pose). With an exhale, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach activ...
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Step 1 Stand in Tadasana (Mountain Pose). With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, sho...
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Step 1 Stand in Tadasana (Mountain Pose). With an exhale, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach activ...
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Step 1 From Uttanasana (Standing Forward Bend), bend your knees and, with an inhale, step your left foot back toward the back edge of your mat, with the ball of the foot on the floor. Step back far e...
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Step 1 Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle...
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Step 1 Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wi...
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Step 1 For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on th...
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Step 1 Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head,...
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Step 1 Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the t...
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Step 1 Lie on your belly. Press your forearms against the floor and lift your head and upper torso. Step 2 Bend your right knee and bring the heel toward the same-side buttock. Then, supporting yo...
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Step 1 Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull yo...
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Created By Patty Hodapp

Fitness Instructor

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.