Strength & Stamina
Warrior, chair, plank, locust, boat — five honest strength-builders, no equipment, ending in rest.
In the simplest words
Five power moves in a row: stand like a warrior, sit on an invisible chair, hold a straight plank, fly like a grasshopper, float like a boat — then curl up and rest. Your muscles will feel warm and proud.
Practise along
Step through the postures at your own pace with the arrows, or press play and let each posture time itself. Arrow keys work too.
Mountain — arrive
Breathe naturally
Stand tall, three slow breaths, shoulders rolling back.
Learn this pose →Posture 1 of 8
What it is
Curated for the days you want yoga to WORK you: standing power first (warrior 2 and the chair), then the straight-line discipline of plank, then the back body (locust) and the front (boat), closed with child's pose so the effort settles as strength rather than tension. Everything is bodyweight and breath; shaking muscles are the sign of it working, and stopping early is always allowed.
Where it comes from: Curated by Dharamkira from the classical poses on this page — a sequence, not a scripture.
Rounds & rhythm
Once through with full rests; twice through on strong days. Never sacrifice the breath to the burn.
What it is kept for
Building the leg, core and back strength every other practice quietly needs; honest exercise without a gym.
Before you practise — health first
Respect each pose's own cautions (they are linked); with heart or blood-pressure conditions keep holds short and breathe freely throughout; skip boat and locust in pregnancy. Trembling is fine, pain is not.
Every posture, in order
Mountain — arrive
natural breath
Stand tall, three slow breaths, shoulders rolling back.
Warrior 2 — right side
natural breath
Wide stance, right knee over ankle, arms one long line. Five breaths of quiet fire.
Warrior 2 — left side
natural breath
Change sides; same steadiness, same long horizon.
Chair
natural breath
Sit onto the invisible chair, arms by the ears, heels heavy. Four breaths.
Plank
natural breath
One straight line, wrists under shoulders — breathe, don't hold.
Locust
natural breath
Face down, lift both legs a small honest height. Two rounds of five breaths.
Boat
natural breath
Balance on the sitting bones, shins or legs lifted, spine long. Shaking = working.
Child's pose — absorb
natural breath
Fold and let the new strength settle in as ease.