Seated Mountain (Tadasana)
- Take a deep breath and sit up straight, extending your spine.
- As you exhale, root down into the chair with your sit bones (the lowest part of your tailbone, or the two points that take the weight when you sit).
- Your legs should be at 90-degree angles, knees directly over your ankles. You want to have a little room between your knees. Typically, your fist should fit between your knees, though your skeletal structure may require more room than this.
- Take a deep breath and as you exhale, roll your shoulders down your back, pull your bellybutton in toward your spine, and relax your arms down at your sides. If your chair has armrests, you may need to have them out to the front just a little or a bit wider, to clear the armrests.
- Engage your legs by lifting your toes and pressing firmly into all four corners of your feet.
Warrior I (Virbhadrasana I)
- Starting in Seated Mountain, take a deep breath. As you inhale, lift your arms out to the sides, then raise your hands up to meet above your head.
- Lace your fingers together, keeping your pointer fingers and thumbs out, so you’re pointing at the ceiling directly over your head.
- As you exhale, roll your shoulders away from your ears, letting your shoulder blades slide down your back. This will engage the shoulder capsule (the muscles that hold your shoulder joint together).
- Continue to take deep and even breaths as you settle in here, taking at least 5 deep breaths before you release your clasped hands on an exhale and let your arms gently float back to your sides.
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