Pre-Run Yoga · 02

The sequence

1. The warriors, right

   1. 01
      Mountain25 s
   2. 02
      Chair25 s

      Exhale, sit the hips back, arms overhead. One breath — a primer, not a hold.

   3. 03
      Warrior IRight · 25 s

      Step the left foot back and plant the heel turned in. Right knee over the ankle, hips square to the front, arms overhead.

   4. 04
      Warrior IIRight · 25 s

      Open the hips and chest to the side, arms reaching front and back. Nothing moves but the torso — the feet stay exactly where they are.

   5. 05
      Reverse WarriorRight · 25 s

      Turn the front palm up and reach that arm back and overhead, back hand sliding down the back thigh. Legs unchanged — reach tall, do not lean back.

   6. 06
      Warrior IIIRight · 25 s

      Come back up, square to the front, straighten the right leg and hinge forward, left leg lifting to horizontal.

2. The warriors, left

   1. 07
      Mountain25 s

      Step the lifted foot down and stand tall. Change sides.

   2. 08
      Chair25 s

      Exhale, sit back again.

   3. 09
      Warrior ILeft · 25 s

      Right foot back this time, heel planted and turned in. Left knee over the ankle.

   4. 10
      Warrior IILeft · 25 s

      Open to the other side, arms long.

   5. 11
      Reverse WarriorLeft · 25 s

      Front palm up, reach back and overhead. Same stance, torso only.

   6. 12
      Warrior IIILeft · 25 s

      Come back up, square, straighten the left leg and hinge to horizontal.

3. 1. 13
      Mountain

      Stand tall.