Dan Millman - Peaceful Warrior Workout

Peaceful Warrior Workout by Dan Millman Exercise 1

1. Stretch Back Swing Down

Feet narrow width. Inhale up, exhale down; bend knees on down swing and upswing. Exercise 2

2. Squat Down Side Stretch

Feet shoulder width. Exhale on squat, inhale to side.

3. Neck Release

Feet shoulder width. Inhale as head moves, exhale on rest.

4. Shoulder Rolls

Feet shoulder width. Inhale as shoulders go forward-up; exhale as shoulders go backward-down.

Exercise 5

5. Spine Swing

Feet wider then shoulder width. Bend knees little bit. Inhale on twist each way; exhale rapidly to front; head turns; hip square.

6. Elvis Pelvis

Exercise 7

Feet shoulder width. width. Bend knees little bit. Breathe naturally; move pelvis, not belly; relax knees.

7. Heaven Earth

Exercise 8

Feet narrow width. Inhale & tense every muscle with knee bend; exhale & relax as you lift li ft opposite knee/arm.

8. Cross Country Ski Hop Inhale & exhale each 2-3 lunges; opposite arm/leg forward; not bouncing. Exercise 9

9. Buns Down Buns Up Push up position; inhale when look up; exhale and press heels/head down on hip lift. Exercise 10

10. Rock and Roll Roll back with arms overhead; knees bent. Exhale when rolling backward & forward; inhale in-between. Exercise 11.1

Exercise 11.2

11. V-Ups Inhale up; exhale down; head up first and down last; learn with knees bent first. 12. Cradle Rock Head up; low back pressed down; knees sl ightly bent; tiny rocking motion. Tap stomach, relax. 13. Swan Dive Inhale up; hold position for 3 breaths; exhale down; legs straight and together; arms up. 14. Free Movement 15. Time Out

Exercise 12

Exercise 13