How to get into Chair

• MountainBend knees, sit back, arms up
• Upward SaluteBend knees, sit back
• Standing Forward FoldBend knees, sit back, arms up
• Twisted ChairUnwind to center
• EagleUnwind to Chair

Where Chair flows next

• Twisted ChairHands to heart, twist to the right
• Standing Forward FoldFold forward
• Upward SaluteStraighten legs
• MountainStraighten legs, hands to heart
• EagleShift onto right foot, wrap the left leg over

Flows with Chair

• Standing StretchNo mat · about 6 minFolds, chair and a twist, tree and goddess, all on your feet, so no mat needed. PlaySteps and poses
• Shoulders & NeckRelease · about 11 minThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Chair.