In this instructional yoga video, the instructor guides a group of participants—primarily mothers and children—through a structured sequence of standing warrior‑based poses. The class begins with Warrior II, emphasizing arm positioning, shoulder alignment, and the crucial cue that the front knee stays behind the toe while the belly is tucked. The flow then moves into a reverse Warrior, a runner’s stretch, and a transition to Triangle pose, each with detailed alignment and breath cues. After completing the right‑side sequence, the instructor mirrors the same series on the left side. The session concludes with balance‑focused poses: Warrior III (with options to keep the back foot on the mat or lift it) and an “airplane” pose, again stressing belly engagement, hip square‑ness, and a focal point for stability. Throughout, the instructor offers encouraging language, acknowledges common balance challenges, and provides modifications suitable for varying ability levels, creating an inclusive, supportive environment for both adults and kids.
Chapters
From here, we're going to go into Warrior 2 pose. So I want you to release your arms out to the side like you're a big rubber band and you're being pulled on either side. Look over that right shoulder and make sure that your knee is staying behind your toe on your right leg that's lunging. Tucking in your bellies and holding in that Warrior II pose. You guys are strong like warriors. Good, we're holding it. And then we're slowly gonna drop our right arm and then bring the left arm all the way up. Stretch that whole left side of your body. Stretch, stretch, stretch. Good. Holding it here for a few more seconds. And then from here, we're gonna do a reverse. So I want you to bring the right arm up up, keep your legs the way they are. Again, reaching up really high towards the ceiling. Good, holding it. Or towards the sky. If you were outside, you'd be stretching up and looking into the sky. And then you're gonna bring your right hand down, left arm comes all the way around, and we're gonna go into a runner stretch. So make sure that your front knee stays behind your toes. Good, you're on the balls of your foot, on the left foot. And you're slowly gonna bring your right arm up and look to the back of the room. Good. And hold it Here, looking up at your hand and the ceiling, continuing to hold that pose. Use your focus and concentration here. And then we're gonna take that right arm and grab hold of our ankle, calf, or knee and go right into a triangle pose. The left arm will come up and reach up towards the ceiling, holding it here, continuing to breathe. And then we're gonna slowly come up. And bring both arms out to side, each side. And now we're gonna go into our Warrior II on the other side. So we're looking over our left shoulder, continuing to tuck those bellies in, watching that front knee, and holding it here. Very nice, you all are doing an excellent job. And we're gonna now relax that left arm on the left leg and then bring the right arm all the way over. Good, now stretching out the right side of the body. Continuing to hold and breathe. And then we're slowly gonna go into a reverse. So keep your legs the way they are and bring that left arm up towards the ceiling. Good, looking up. Relax your shoulders. Focus on your breath. And then from here, the right arm comes around and both hands come to the ground for a runner's stretch on the other side. Once again, watching that front knee, being on the balls of your feet on that right leg, and then bring that left arm up towards the back of the room, looking towards the back again and looking up at the ceiling, following your hand, holding it here and preparing for Triangle Pose next. Good, hold it here. Keep breathing. And now grab hold again of that ankle, calf, or knee. The right arm looks up towards the ceiling. Reach. Stand nice and tall. Good. And then slowly come back up, hands to your side, and bring your feet together and hands down. Great job. From here, we're gonna go into our Warrior 3 pose. Now, some of you may just wanna keep that foot behind you as it is on the ground. Your hands are gonna come together. If you feel comfortable, you can raise that leg up, tucking in your bellies, finding your balance. And if you lose your balance and you drop your leg, that's perfectly fine. It happens to all of us. So you can just start up again. And again, you can keep your foot on the mat if you need to or raise it up as high as you can. Excellent. Holding it here, making sure your hips are square to the mat, finding your balance. And from here, we're gonna switch into an airplane pose. So you keep your legs the way they are and you hold both arms out to the side. Find something to focus on. Good job. Keep breathing, tucking in that belly, and then slowly bring your feet back together. Good. We can shake out our feet. And now from here, we're gonna bring our left leg behind us. Hands together once again, and you're gonna slowly lift that left leg behind you, tucking in your belly. Good. Locking in that front leg. Good. Really focused on your balance here. Holding that Warrior 3 pose for a few more seconds. And now hands come out to the side into Airplane. Good. Once again, hold it here. Focus, stay balanced. And bring your foot down and hands to your side. Excellent.
