The Warm up exercises are very important to your body. This warm up exercises helps to warm your body and make your body ready for yoga or any physical exercises. This easy and quick warm up exercises is a good way to start your yoga or physical exercises.
Neck Exercise:
Up and Down:
- Stand with feet one –foot apart.
- While inhaling raise your head up, look up to the ceiling.
- While exhaling brings the head down, touch your chin to the chest.
- Repeat the same 5 times.
Side Twist or Side Turn:
- While inhaling turn or twist the head towards the right side
- While exhaling brings the head to the centre.
- While inhaling turn or twist the head towards the left side.
- While exhaling brings the head to the centre.
- Repeat 5 times on each side.
Side Bend:
- While inhaling bend the head towards the right side.
- While exhaling brings the head to centre.
- While inhaling bend the head towards the left side while exhaling bring the head to centre.
- Repeat 5 times on each side.
Shoulder Movement:
Shoulder Rotation:
- Stand with feet one –foot apart
- Fold the arms place the tips of fingers on shoulder joints.
- Raise the arms up biceps touching ears, elbows facing upward then bring the arms in front of the chest, elbows touching together take the arms backward, so both shoulder blades touch each other. Make bigger circles.
- Rotate 5 times on both sides.
Arm Rotation:
- Raise both arms up and rotate them in circular motion sideways. Biceps should be touching the ears. Make bigger circles.
- Rotate them clockwise and anti-clockwise, 5 times each.
Waist Rotation:
- Stand with feet one-foot apart.
- Place both the palms on the waist.
- Rotate from waist in clockwise and anticlockwise directions.
- Repeat 10 times on each side.
Ankle Movement:
Front and back:
- Sit on the ground with legs stretched in front.
- From ankle, stretch the toes front and back.
- Repeat 10 times.
Side ways:
- Move the ankle to the right side and left side.
- Repeat 10 times.
Rotation:
- Rotate the ankles in clockwise and anti-clockwise directions.
- Repeat 10 times.
Butterfly Pose:
Single Leg:
- Sit on the ground and stretch your legs infront as shown above.
- Fold the right leg and place the right foot on the left thigh, hold the foot.
- Flap the both the legs up & down.
- Repeat 10 times.
- Same repeat with the left leg.
Both legs:
- Sit on the ground and stretch your legs infront.
- Fold the right leg and place the right foot in the center then fold the left leg, both feet should be close.
- Flap the both the legs up & down.
- Repeat 10 times.
Standing Asanas:
Starting posture – Tadasana:
- Stand erect with feet in a v-shape.
- Keep the heels touching each other and toes at a 45-degree angle.
- Pull up the knee caps tighten the thigh muscles and buttocks.
- Push the chest out and breathe normally.
- Make sure that the head, trunk and legs are aligned in a straight line.
Relaxation Posture- Sithila Tadasana:
- Stand erect with legs 6 to 10 inches apart.
- Drop the hands freely sideways with the shoulders collapsed.
- Keep legs and trunk relaxed and breathe normally.
- And relax your body completely.
Do Warm-Up exercises before you are going to practice yoga. Also, you must remember some points before doing Yoga practice.
Comments