Chair yoga pose of the month

warrior_1Warrior I  (Virabhadrasana I)

You can think of this posture as “peaceful warrior” because it brings balance, strength and tranquility to the sacred sanctums of the heart. Practice Warrior I to stretch, tone and lengthen the front of the thigh, and more deeply, the iliopsoas muscle – the primary hip flexer. A strong, long psoas muscle helps us to stand up straight throughout our entire lives.


  • Stretches the chest and lungs, shoulders and neck, belly and groins
  • Strengthens the shoulders, arms and muscles of the back
  • Strengthens and stretches the thighs, calves and ankles

Here’s how:
Sit tall in your chair. With an inhale turn to the left, and bring the left foot and leg to the side of the chair. Extend the right leg back, keeping the right heel lifted. The chair is supporting you as the hips stay balanced. Inhale and reach up strongly through your arms, lifting the ribcage away from the pelvis. Feel a lift that runs up the back leg, across the belly and chest, and up into the arms. Stay for five deep breaths, release on an exhale and carefully move back to the front of the chair. Prepare for the second side.

Join Suzi for a fun hour of Chair Yoga every Tuesday and Friday at 9:30am at Grey Bears. All levels welcome, by donation.