Funky Warrior 2 (Full Vinyasa Class Plan)
- Marda Zechiel
- Feb 18
- 2 min read
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:
Boat (option hold knees) + knee-to-nose tucks.
Plow/legs-up-wall → Boat pulses (pause each rep).
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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Namaste,
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