Funky Warrior 2 (Full Vinyasa Class Plan)

1) Introduction + Warm-up

• Funky Warrior 2 (strong + spicy hips/legs).

• Theme: Letting Go — inhale the new, exhale what no longer serves.

• Warm-up flow: wide-knee Child’s → Seal waves → belly Cobra presses → tabletop hip circles + toe stretch → wrist prep + Cat/Cow + barrel rolls → side body prep (modified side plank → Gate → twist/leg lift) both sides → first Down Dog → slow walk-up to ragdoll → rise to Mountain → fold → step back → lower to belly.

2) Sun A’s

• Repeating reset: Mountain → Fold → Half lift → Plank → lower → Cobra/Up Dog → Down Dog (used often between sides/rounds).

3) Sun B’s

• Belly “knee-to-armpit cobra” pulses (R/L) → plank → Down Dog.

• Lunge + twist pattern: leg high → knee-to-nose → step through → same-side arm up → wrap across shin → option Fallen Lizard → travel to wide-leg fold → vinyasa reset.

• Classic lunge-to-warrior loop: low lunge → Warrior 2 → Extended Side → (Triangle option) → Star/Goddess → Reverse → Vinyasa (both sides).

4) Peak Pose / Body Focus

• Main focus: hips (external + internal rotation) + strength + mobility.

• Signature peak sequence (both sides): wide-leg fold → Funky Warrior 2 travel → low lunge → Crescent → Half Hanuman (blocks) → core lift/hold → seated Figure 4 → slide to internal rotation stretch → plank/vinyasa.

• Added layer: Standing Splits → Half Moon → step back to Warrior 2; optional “play” (pulses/Shiva squats/knee-to-nose/handstand hops).

• Optional: Frog + internal-rotation drill (look over each shoulder) → return to flow.

5) Core / Abdominals

• 3-part set:

  1. Boat (option hold knees) + knee-to-nose tucks.

  2. Plow/legs-up-wall → Boat pulses (pause each rep).

  3. Plow/legs-up-wall → Chair lifts + hold → release in Gorilla.

6) Final Stretch + Savasana

• 90/90 hip stretch both sides (hinge forward, feet flexed).

• 3-level hip mobility drill (lift / lift-forward / lift-forward + heel dig).

• Wheel of Life twist each side → windshield wipers.

• Finish: Dead bug/Happy baby OR block-supported legs-up-wall → supported savasana.

• Close with “Letting Go” cue + brief story about releasing untrue inner narratives; final reminder to review → Namaste

  
  

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The Book of Vinyasa Flows, Volume 1

Vinyasa Yoga Sequencing Class Planner

Namaste,