6 yoga warm-up exercises to help you stretch your limbs
Whether you are doing yoga in the morning or at night, it is very important to warm up before doing yoga, especially if inexperienced yogis do not warm up, they will be easily injured. For me who have been practicing yoga for 6 years, today I will share a set of overall warm-up yoga asana sequences. This set of warm-up process consists of the usual yoga asanas, which can be practiced on every part of the body. It can not only warm up, but also help you lay the foundation for difficult asanas. I hope it will be helpful to friends who practice yoga! (During the practice, it is best to wear soft and comfortable yoga clothes to practice yoga, so as to better complete the more difficult movements)
- Pelvic rolling
Lean on the mat with your feet close to your hips and shoulder-width apart
Inhale to stretch the spine, and exhale to roll the pelvis upward
Please note that the pelvis will not lift from the surface of the cushion when rolling
Repeat the exercises in groups of 5-8, gradually the abdomen will become hot
- Lie on your back and raise your legs
Lie down with your legs shoulder-width apart
Raise left leg, then raise right leg
Then slowly let go
Take care to tighten your legs and don’t lift your hips from the mat
Repeat exercises 5-8 sets
Both legs and abdominal core can be practiced
- Needle eye
Lie on your back, bend your knees, and place your right ankle on your left thigh
Hold the back of the left thigh with both hands
Slowly pull the leg towards the body
Hold for 3-5 breaths, switch to the other side
Repeat practice 3-5 sets
Warm up hip abductors
- Simple neck warm-up
Just sit in the center of the cushion and stretch your spine
Lower your head first, then slowly raise your head to lengthen the front side of your neck
Then stretch the right neck to the left,
Stretch the left neck to the right and repeat the exercise for 5-8 sets
Pay attention to control movement, the neck is not completely relaxed
- Simple sitting arm winding
Simply sit with your hands on one side, your left hand on the top and your right hand on the bottom
Bend your arms and pay attention to the parallelism between the elbows
Stretch your neck, hold your breath for 5-8 times, switch to the other side
Practice 3-5 sets, warm up your shoulders
6.Seated forward bending + twisting
Simple sitting position, inhale and stretch the spine
Exhale and twist your body to the right, and hold for 3-5 breaths
Turn left and hold for 3-5 breaths
Inhale and stretch again, exhale forward and downward
Repeat 3-5 sets of exercises, the spine is soft
Through practice, you will find that yoga warm-up exercises are very helpful for stretching body postures and have a stronger awareness of your body placement. This process helps the brain to focus on the yoga posture to be practiced.