Watch the clip and identify the cues, qualities, and modifications available.

5. Chair

• Weight even between balls of feet and heels, slowly draw arches away from mat
• Sit back into a chair pose
• Naval to spine, engage abs
• Arms rise toward the sky, alongside ears
• Thighs are wrapped, glutes engaged
• Arms are strong, fingers outstretched
• Naval to spine protects lumbar
• Use the barre here as much as needed for stability
• Do not sit as deep
• Raise heels to releve for an extra challenge

Prayer Twist

• Palms come together
• Lengthen before twisting to the right side
• Elbow to outer thigh
• Checking in on knees to make sure one isn’t tracking forward, should be in line
• Moving palms back toward heart center
• Still hugging naval to spine to protect lumbar
• Do not sit as deep or twist as far
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