> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Chair and Warriors
> Intermediate · Dynamic · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Lucie |
| **Video length** | 97 s |
## 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.
## Muscles
Strength
- Shoulders
- Chest
- Quadriceps
- Glutes
- Hamstrings
- Triceps
- Serratus anterior
- Biceps
- Pelvis
- Hip adductors
- Forearms
- Spine
- Abs
- Obliques
Flexibility
- Chest
- Back
- Glutes
- Hamstrings
- Legs
- Abs
- Obliques
- Hip adductors
- Pelvis
- Spine
- Quadriceps
* Anterior deltoid
* Pectoralis major (clavicular head)
* Triceps brachii (long head)
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
* Serratus anterior
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
## Equipment
## Appears in
## Regressions
Beginner
Novice
Beginner
Beginner
Beginner
Beginner
Novice
Beginner
Novice
Intermediate
Intermediate
Intermediate
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/chair-and-warriors-w021). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
