Seated warrior arms: how to do it
In short
A strong, steady shape: feet wide, arms out like a wide T. Works: shoulders and whole body.
How to do it
- Sit tall near the front of your chair. Take your feet wide, a little past hip-width, with your knees over your ankles.
- Lift both arms out to the sides at shoulder height, palms down.
- Breathe out and turn your head to look gently over your right hand.
- Stay for 3 breaths, arms steady. Your hips and chest face forward.
- Look back to the center. Repeat to the left. Do 2 rounds.
As you go
- Spread your fingers and reach out through your hands.
- Keep your shoulders low and relaxed.
- Keep breathing; do not hold your breath.
What it works
- Works
- shoulders and whole body
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Easier
Rest your fingertips on your shoulders and keep your elbows out.
Harder
Hold for 5 breaths each side, or do 3 rounds.
Take care
- Shoulders: lower your arms if they tire. Rest and begin again.
- Hips: a narrower foot stance is fine.
Where it is in the plans
In our chair plan: 6 of 28 days, first on day 16, Warrior arms.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 6 of 28 days: 16 and 24 to 28 | Day 16, week 3: Warrior arms | 2 min 25 s |
| Chair plan, round 2 | 6 of 28 days: 5 to 6, 13, 22 and 25 to 26 | Day 5, week 1: Side and twist | 1 min 30 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 16 | 2 min 25 s | Feet wide, arms out like a T. Look over each hand. |
| 4 | 24 | 50 s | Strong arms, steady breath. |
In the plan, this move plays as a looping video with a spoken cue.
Seated warrior arms: day 16 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan