4/11/2024 0 Comments Hatha yoga warm up sequenceStay here for a few breaths and slowly come back to the center. Now from here, turn to the right, keep the back straight and take both hands and shoulders closer to grab the right ankle. Stretch, take deep breaths and try to pull yourself forward. Keeping your back straight, bend forward and try to grab your ankles or toes. From a seated position, spread the legs out wide. 8-12 rounds of Sun Salutations will stretch and release tightness from almost every part of the body. Yoga postures to warm up Sun Salutationsĭo a few rounds of Surya Namaskar at a medium pace. Inhale as you come back to the centre and repeat on the other side. Coming into child’s pose, extend your arms out and walk them to the left slightly. You can also do a deep side body stretch. Inhale, lift your head up and arch your back, exhale, round the spine and look down. Come into the cat-cow pose with your knees and palms on the mat. Gentle start rotating your fists first in an outward direction and then in an inward direction. Sit comfortable and make a fist with your palms. Inhale, pressing your feet down as you come back up, stretching your arms back and up. Exhale, drawing back down into a forward fold. Come up onto your fingertips or bring your hands to your knees, into a half standing forward bend. Inhale, reach your heart forward, extending the spine. ![]() Exhale and dive down into a forward fold, keeping your knees bent at first, easing your body slowly into the stretch. On the last repetition of the upper body warm up, as you reach your arms up and out, hold your arms over your head for a breath. Exhale and slowly release your hands back down, keeping your body soft and legs strong. ![]() Inhale and press your feet down as you stretch your arms up and out. Once again, coordinate the movement with your breath, breathing in as you go up and breathing out as you come down. Start with clockwise and then anti-clockwise. Thirdly, you can do gentle neck rotations. Take a breath here then repeat on the other side. The second exercise you can do is bringing your left ear to your left shoulder. Move slowly, coordinating your breath with the movement and with awareness. Look only as far as it feels comfortable. First look over your right shoulder, then the left. It essentially involves sitting still, bringing your complete attention to your breath and taking 3-5 conscious, deep breaths. It can also be done in Ujjayi or Oceans breath. You’ll find a greater balance between muscle groups and systems. You will be able to coordinate movements, be more aware of alignments, and you’ll find it easier to achieve deep stretches and yoga asanas. The more open and warmed up your body is, the better your practice. ![]() It also brings you into the present moment, allowing you to let go of external stressors and tensions of the day. ![]() It connects your mind, body and breath, and allows for better coordination between all three during the practice. Centers your mindĬentering and slowly starting with gentle stretches, gets your mind ready for the practice ahead. If you jump straight into yoga asanas or deep, challenging postures, there is a risk of injury. Since it prepares your body, your muscles will no longer be cold and tense. It will encourage circulation and improve blood flow, loosen up joints, release tension and increase mobility. It will prepare your body for a range of movements during the session. Warming up your body will awaken, activate and open up sleeping muscles and joints. Why should you warm up your body before yoga? Gets you ready Warming up the body comes with a number of benefits that make it an important part of a session. This consists of a sequence of exercises and postures that get your body ready for more challenging poses during the hour. The first 10-15 minutes of every yoga class are spent warming up.
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