I added this routine to the Sun Salutations we did in class this week and it was a good warm-up.

We worked in Chair pose and variations on it after the first Forward Bend.  It worked well with half Salutations (just the standing poses) as well as full (adding in Plank etc.).  

1. Chair – From Halfway Lift or the ‘look up’ or whatever you want to call it – check that your feet are hip width apart and the insides are parallel, then stretch up into Chair.  Hold for 3-5 breaths and then finish the Sun Salutation.

2. Half Chair – I saw this in Yoga Journal, it’s a cool variation.  Your lower body is in Chair, but you fold deeper at the hips, reaching forward with your arms so that the line of your body and arms are more parallel to the floor.  If you go deep into the pose your torso will become parallel.  Hold this for 3-5 breaths and finish the Sun Salutation.

3. Chair with an easy twist – Come back into Chair, bring your left hand to the outside of your right thigh, bring your torso a little closer to your thighs as you reach up with your right hand, bringing yourself into a twist.  Make sure your hips stay even.  Do both sides at once, or finish the Sun Salute before doing the other side.

I found this routine helped warm up our legs and hips more for standing poses like Warrior 1 and 2 than usual.  But try it for yourself!