Chair Warrior I

Benefits

• Builds leg strength
• Strengthens core muscles
• Stretches hip flexors
• Improves balance and stability
• Builds confidence in standing poses

How to do Chair Warrior I

1. SEATED VERSION:
2. Sit sideways on chair, right side toward chair back
3. Right knee bent, foot flat on floor
4. Extend left leg back, foot flexed or on toes
6. STANDING VERSION:
7. Stand behind chair, hands on chair back
8. Step left foot back, keeping hips square forward
9. Right knee bent, aligned over ankle
10. Square hips to front
11. Engage core for stability
12. INHALE: Raise arms overhead (if balance allows)
13. OR: Keep hands on chair for support
14. Lift chest, lengthen spine
15. Feel strength in front leg and core
16. Hold position with steady breathing

Breathing

• Breathe deeply and steadily
• Use breath to maintain stability
• Exhale to ground and strengthen

Hold: 5-10 breaths. Repetitions: 2-3 times each side.

Modifications

Make it easier

• Stay in seated version
• Keep hands on chair throughout
• Reduce depth of front knee bend
• Shorten back leg extension

Make it more challenging

• Lift hands off chair briefly
• Hold position longer (15 breaths)
• Add gentle back bend at top

Common mistakes to avoid

• Front knee extending past toes
• Hips not squared forward
• Losing balance without chair support
• Arching lower back excessively