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This post is part of Sadhana, a 26-week exploration of each of the Namaste Yoga sequences. It’s never too late to join! All that is required is to try a new Namaste sequence each week – and don’t forget to post about your experiences to be entered in our monthly contests. Read all the Sadhana posts here or connect with others participating in Sadhana on our Facebook wall.

Our life is shaped by our mind, we become what we think,” ~ Buddha


Truer words have seldom been spoken. If you think you can’t, you most assuredly won’t. But if you think you can, if you can harness the confidence of the warrior… and do anything. You will fly!

The sequence begins with the Earth-Rain breath body link and then a transition from prayer position to connect with the Third Eye, Heart and Earth. Aligning these powerful centers with the vast, grounding force of our planet as you sink into chair pose. Notice the opposition in your body as you sink your tail, but are lifted in your chest and arms.

In this moment, you may be reminded that while your aspirations and potential are limitless, it is often wise to remain grounded and approach from your most balanced and centered inner space. Energy is welling up within your legs and core, and with an exhale Kate calls you to use the power of your legs to launch yourself into a chest lift. The expansive feeling in your chest as you reach up and back is exhilarating! Can you feel how you’ve stirred all the energy around you in this one strong motion?

The tailbone goes way back, fly forward and down,” Kate says.


Even though you are now lowering into a gracious forward fold, there is still a lift to be found in your chest and head. The movement is open, graceful and smooth. Your hands find the Earth, tailbone still aspires to find higher heights, and the backs of your legs honor that wish with as much length as they can supply.

Again you find you are building energy, and on an exhale breath; Kate releases you to take wing in Warrior I pose! As you deepen, feel your chest lift even higher. Your arms can reach farther back and the arc of your spine feels very round and not the least bit compressed. You are aware of all of the space in the vertebrae of your spine, and you can imagine lengthening those spaces infinitely.

Continue to open all of the channels as you turn to explore the space of Warrior II pose. So easy and open, imagine you are gliding effortlessly through space. Squaring and opening the hips illuminates the path the spine and shoulders should follow.

Any mistakes you’ve made, just forget all about them and focus on now, right now,” Kate says


You will need that focus and confidence. You are about to fly. Collect yourself in center, then tilt the body forward in one straight, solid line. Your body finds a parallel with the floor, arms slice forward and you find it.


Rejoice with another incredible chest lift! Celebrate all of the air and space around you! You’ve found bravery and soared to new heights! Imagine being on top of a mountain in that wonderful chest lift. Return to center and see the beauty all around you, then lift and give thanks for all the gifts that have been bestowed upon you for your excellent effort.

“When both body and mind are at peace, all things appear as they are: perfect, complete, lacking nothing.” ~ Dogen Zenji



ABOUT THE AUTHOR: Heather Gregory is an avid Namaste yogini and has been practicing the sequences nearly every day for three years. We enlisted Heather to embark on Sadhana, our 26 -week journey, and blog about each sequence. You can contact her at heather@namaste.tv