Warrior I Flow for Hips, Hamstrings, and Heart

Aug 30, 2017 | Workouts

Yoga instructor doing a warrior yoga pose

By Caramia Tambornino, Yoga Instructor

Everyone moves, but not everyone moves with ease. Through yoga, students of all levels can gain flexibility, improve balance, and increase strength. This sequence was specifically designed to open the hips, hamstrings, and heart and honor the body with classic transitions and clean lines.

Ensure you properly warm up before beginning this sequence (we suggest four Sun Salute A’s and two complete Sun Salute B’s). Once you begin the sequence, it’s important that you take your time as you move through the poses. Complete full breath cycles as you move through the Sun Salutes to properly prepare your body for the peak poses, paying extra attention to the upward and downward-facing dogs. Also, be sure to focus on the correct form and engaging your muscles instead of how deep you can stretch. As you progress, your movements will become more fluid and much more in tune with your body and mind.

The Sequence

Complete the sequence on your right side, then repeat on your left side.

View the Video


Meet Caramia Tambornino

A yoga teacher since 2009, Caramia Tambornino Caramia believes every yoga experience can be powerful. She began practicing this ancient discipline as a teenager in the 1970s and, after years of practice, she began to share her love of yoga as a teacher at ClubSport Pleasanton, Renaissance ClubSport Walnut Creek, and The Studio in Danville. To Caramia, yoga is a continually evolving journey that requires consistent practice to achieve a healthy body and stable mind, and she encourages students to explore the guiding principles of compassion and mindfulness.

All Articles

Hard CORE

Hard CORE

Are you ready to challenge your body and see transformative results? This month’s featured workout is a Full Body Strength Endurance Circuit designed to boost your strength, endurance, and overall fitness. Combining barbell and dumbbell exercises, this circuit is perfect for anyone looking to take their workout to the next level.

read more
Energy Bites

Energy Bites

Energy bites are the perfect snack for anyone looking for a quick boost of energy and nutrition. These bite-sized treats are packed with wholesome ingredients like rolled oats, natural peanut butter, and seeds, making them not only delicious but also incredibly satisfying. Whether you’re in need of a mid-afternoon pick-me-up or a pre-workout snack, these energy bites are a convenient and healthy option. This recipe combines the perfect balance of protein, fiber, and natural sweetness.

read more
Dive into Safety: Celebrating International Water Safety Day with ClubSport’s Swim Lessons

Dive into Safety: Celebrating International Water Safety Day with ClubSport’s Swim Lessons

Water is a source of life, fun, and relaxation. However, it also poses significant risks if not approached with respect and caution. With International Water Safety Day coming up on May 15th, it’s the perfect time to highlight the importance of water safety. ClubSport is dedicated to promoting safe water practices by offering comprehensive swim lessons for both kids and adults. Our commitment ensures everyone can enjoy water activities safely and confidently.

read more
Unleash your Inner Beast! Harness the Power of Strength Training

Unleash your Inner Beast! Harness the Power of Strength Training

Muscle tissue burns more calories at rest compared to fat tissue. Increasing muscle mass through strength training can elevate your resting metabolic rate, aiding in weight management and fat loss. Even if doing hours of cardio seems like it burns more fat, the truth is, using those hours toward strength training will yield longer-lasting results when it comes to fat-burning and weight maintenance.

read more
Full Body Strength Endurance Circuit

Full Body Strength Endurance Circuit

Are you ready to challenge your body and see transformative results? This month’s featured workout is a Full Body Strength Endurance Circuit designed to boost your strength, endurance, and overall fitness. Combining barbell and dumbbell exercises, this circuit is perfect for anyone looking to take their workout to the next level.

read more
TRX Full Body Circuit

TRX Full Body Circuit

Are you ready to revolutionize your fitness routine and challenge your body in new ways? Look no further than our Workout of the Month: the TRX Full Body Circuit. This month, we’re diving into the world of TRX suspension training to sculpt, tone, and strengthen your entire body.

read more