PA-0154
At a glance
A longer, more demanding version of Sun Salutation A, opening and closing with Chair Pose and weaving in a Warrior I on each side. It builds real cumulative heat and strength, and the repeated chaturanga-updog-downdog pattern asks for sustained shoulder stamina across the whole sequence.
“Let Chair Pose build real heat before the sequence adds a lunge on top of it.”
Essence
The Warrior I portions on each side are where this sequence's real strength demand lives, and rushing through them to get back to the more familiar chaturanga-updog-downdog pattern undersells what they're there to build. Each Warrior I deserves a genuine, felt breath, not just a quick pass-through on the way to the next transition.
Intention
To move through a longer, heat-building sequence incorporating Chair Pose and a Warrior I on each side, building cumulative strength and stamina.
What this pose develops
Physical
- •Cumulative heat and strength across a longer sequence
- •Shoulder stamina under repeated chaturanga transitions
- •Leg strength through Chair Pose and Warrior I
Mental
- •Sustained focus and breath-linking across a more demanding sequence
- •Building stamina for continuous, flowing practice
Teaching concepts
- •Cueing genuine presence in each Warrior I, not rushing to the next familiar transition
- •Building explicitly from Sun Salutation A as the established foundation
How to practise
- 1From Mountain Pose, inhale into Chair Pose, arms reaching up.
- 2Exhale, folding forward into Standing Forward Fold.
- 3Inhale to Half Lift, exhale stepping back through Plank to Chaturanga.
- 4Inhale to Upward Facing Dog, exhale to Downward Facing Dog.
- 5Inhale, stepping the right foot forward into Warrior I.
- 6Exhale back through Chaturanga, inhale to Upward Dog, exhale to Downward Dog.
- 7Repeat Warrior I on the left side, followed by the same chaturanga-updog-downdog pattern.
- 8Hold Downward Facing Dog for five breaths, then step or float forward, fold, and rise back to Chair Pose.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •As with Sun Salutation A, each linked pose carries its own alignment principles. The Warrior I portions specifically deserve the same back-heel-grounded, front-knee-tracking attention they'd get as standalone poses.
Breath
The same one-breath-per-movement principle as Sun Salutation A, now sustained across a longer, more demanding sequence. Notice where the breath starts to shorten or rush as fatigue builds.
Teacher’s eye
Notice whether the Warrior I portions get genuine attention or are rushed through as a quick stop on the way back to more familiar territory. A felt, full breath in each Warrior I is where much of this sequence's value lives.
Student practice
Reflect after practising:
- •Give each Warrior I its own real breath. It's easy to let this portion become a blur between the more familiar chaturanga-updog-downdog pattern.
- •This sequence builds on Sun Salutation A. If that one still feels rushed, this longer version will amplify that same tendency.
Common movement strategies
Rather than mistakes, you may notice:
- •Build full comfort and breath-linked pacing in Sun Salutation A before adding this longer version's additional Warrior I and Chair Pose elements.
Modifications
- •Knees-down chaturanga throughout.
- •A shorter Warrior I stance if the full lunge feels unstable within the flow's pace.
Completion check
- ✓Return to Chair Pose, then release to standing, pausing before repeating the sequence or moving into the next part of practice.
Related poses
Prerequisites
Prepares for
Complements
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More salutations & flows poses
See all →This pose is one piece. Sequence/OS is the whole class.
Sequence Sun Salutation B into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.
Try it free for 7 days$30/month after trial. Cancel any time.