Warrior II, Three Part Breath & Candle Gazing Meditation

Asana Practice (Yoga Posture)

Warrior II Pose

  • From Mountain pose, we’re stepping back with the right foot, lining the feet heel to heel or heel to arch.

  • Left knee should be aligned directly over the ankle. You should be able to see the big toe.

  • Lift the arms to shoulder height and keep them parallel to the floor. The shoulders should be rolled back and down away from the ears.

  • We’re activating the muscles in the arms.

  • We’re looking over the fingertips or turning the head to the right side, whichever feels best for the neck.

  • Stay in this pose at least 1 minute before switching sides.

  • Modifications for shoulder injury: hands may rest on the hips.


  • Strengthens and stretches the legs and ankles.

  • Stretches the chest and shoulders.

  • Increases stamina.

  • Relieves backaches.

Pranayama Practice (Yoga Breathing)

Three Part Breath

  • On an inhalation, we are bringing the breath deep into our lungs, filling them from bottom to top.

  • With each breath we feel the belly expanding first, then the ribs, and finally the chest.

  • As we exhale, we let everything go, emptying the lungs.

  • We can use this breathing technique any time during class. This breathing technique allows for deeper breath awareness.


  • Relaxes the mind.

  • Reduces stress and anxiety.

  • Brings focus to the present moment.

Dhyana Practice (Meditation)

Candle Gazing Meditation

  • Light a candle and sit before it, either in simple cross legged pose or seated in chair. Align your spine by sitting tall. Roll your shoulders down and back away from your ears.

  • Let your breath slow and deepen as you gaze at the flame for several minutes.

  • With your eyes closed, travel to a place within where the candle flame never flickers. Sit in silent communion.

  • Invite the flame before you to come forward and merge with the candle flame within. Visualize and feel it grow twice as bright. Bask in its radiance.

I bask in the radiance of my own true light.


  • Slows the racing mind.

  • Reduces blood pressure and heart rate.

  • Calms the entire system.

  • Promotes peace and serenity.

  • Brings you back to the present moment.

Mantra (Positive Affirmation)

When you are feeling stressed at any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.

  • Sit comfortably.

  • Close your eyes.

  • Focus on the breath.

  • Repeat the following mantra:

I am wrapped in a warm blanket of serenity.

  • Continue to focus on the breath while repeating your mantra for several minutes.

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