Chair and Warriors

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Technique

1. From a standing position, inhale reach the arms up palms touch and look up.
2. Exhale fold forward.
3. Inhale lift the head, lengthen the spine.
4. Exhale jump back to chaturanga ( Bottom pushup hold).
5. Inhale Upward dog.
6. Exhale Downward dog.
7. Inhale jump the feet forward in between the hands. Bend the knees for chair pose. Palms are touching.
8. Stay five breaths.
9. Exhale put the hands down.
10. Inhale lift the feet up, exhale jump back to chaturanga ( Bottom pushup hold).
11. Inhale Upward dog.
12. Exhale Downward dog.
13. Inhale, take the right foot forward in between the hands, bend the knee, reach the arms up palms together. Turn the left foot out and press it down for warrior 1. Look up at the thumbs. Stay five breaths.
14. Inhale, rotate the feet to face the back of the mat, left leg forward. Exhale bend the left knee for Warrior 1. Stay five breaths.
15. Inhale, open the arms for Warrior 2 position. Look at the front hand.
16. Inhale, rotate the feet to face the front of the mat, right leg forward. Keep arms extended. Exhale bend the right knee for Warrior 2.
17. Exhale put the hands down, take the left foot forward a bit and the right foot back.
18. Inhale, kick the legs to a handstand with the right knee at the chest.
19. Exhale bend the arms and jump back to a chaturanga ( Bottom pushup hold), landing both feet at the same time.
20. Inhale Upward dog.
21. Exhale Downward dog.

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Muscles

Strength

Primary

• Shoulders
• Chest
• Quadriceps
• Glutes
• Hamstrings
• Triceps
• Serratus anterior

Secondary

• Biceps
• Pelvis
• Hip adductors
• Forearms
• Spine
• Abs
• Obliques

Flexibility

Primary

• Chest
• Back
• Glutes
• Hamstrings
• Legs
• Abs
• Obliques

Secondary

• Hip adductors
• Pelvis
• Spine
• Quadriceps

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Equipment

Ground (standing)

Ground (hands or body)

Parallettes

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Appears in

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Regressions

Downward dog

Beginner

Bottom pushup hold

Novice

Upward dog

Beginner

Chair pose

Beginner

Warrior 2

Beginner

Warrior 1

Beginner

Standing pike on the ground

Novice

Upward Salute

Beginner

Standing half forward bend

Novice

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