Yoga Warm Up Exercises

There are different warm up exercises that you can do before a yoga exercise session. This warming up exercises can improve blood circulation and help to attain body flexibility.

Whole Body Warm Up

 Whole Body Warm Up

1. Sit on a mat with legs crossed and back straight.  Roll shoulders in big circles up to touch your ears and then as far down from your ears as you can.  Repeat three times each way.
2. Screw up your face as tight as you can and say ‘eeeeeeee’.  Then spread out your face as much as possible, make a big ‘o’ with your mouth and say ‘ooooooooooo’.
3. Head roll- drop your right ear to your right shoulder, then drop your left ear to your left shoulder.  Move smoothly and try not to hunch your shoulders.  Repeat three times.
4. Draw a semi circle with your head from right ear to right shoulder, chin to chest, and left ear to left shoulder.  Repeat three times in each direction.
5. Raise your arms bending them at the elbows and circle your hands around your wrists by flexing, pointing and rotating.   Repeat three times in each direction.
6. In the same way, but clasping your ankle to give support, circle your foot around the ankleone way and then the other.  Repeat three times in each direction for both feet.
7. Now raising your feet off the floor, spread your toes and fingers open as wide as you can, as if they are yawning!  Co-ordinate the stretch in your feet and hands so you spread out every single finger and toe.
8. Finally kneel and drop your head to the floor with your arms extended for five deep breaths.  This last position is known as the Raised Dormouse or Child’s pose.

Wake up to Nature

1. Stand with legs apart and face forwards making sure that your spine is straight  and the crown of your head is lifted towards the sky.  Place your hands at the center of your chest in the prayer position (prarthanasana).  Keeping tall and straight like a mountain, take five deep breaths to focus.
2. Now inhale and reach your arms overhead like the branches of a tree, stretching palms and fingers.  Keep your feet firmly planted in the same place like the roots of a tree.
3. Now transform into the Tree pose.  Lift your right foot with your right hand and, bending the knee to the side, place your foot high on your inner thigh.  Stand rooted into the left foot and stretch your arms up like an arrow.  Look ahead and breathe for eight breaths.  Repeat on the other side.
4. Return to the Mountain pose, and cup your hands into the Lotus-flower (heel of hands touching, fingers spread and touching)  Open the petals (your fingers) and look into the cup of your hands.  Take a few deep breaths.
5. Now explore different ways of balancing on one leg, moving your arms, legs, torso and head in various directions, reaching, stretching, clasping and letting go. Once you have settled into a balancing pose, hold your gaze on one still point.  This helps you to balance and to focus your mind and body.

Sitting Starfish

1. Kneel down with hands resting on your knees, palms down, back straight and looking ahead.
2. Stretch arms up over your head as tall as you can with the palms opened wide and fingers outstretched.
3. Inhale and stretch arms outwards in a big starfish.  As you exhale drop your arms back to your knees and relax.  Repeat three times.
4. Repeat steps 2 and 3 from a standing position.  Start with feet hip width apart and pointing outwards and your hands at your sides, and then stretch out on an exhale.

Other Warm Up Exercises

• Corpse pose: Lie face up on the floor, with eyes closed arms by your side palms facing up toes falling outwards.  Feel your tummy rise and fall as you breathe in and out.
• Hide and seek with breath: Place hands on tummy below belly button and take three deep breaths.  Feel the movement of the breath.  Place hand higher, cupping the ribcage so middle fingers touch in the center.  Take three breaths feeling fingers touch then part.  Now place hands across your collarbones.  Can you feel your chest lifting?
• Leg raise 1: It is also known as Hedgehog. Lie on your back and curl up clasping knees to chest and tucking in your head. Hold for five breaths then lower head and legs.
• Leg raises 2: Clasp left leg into stomach stretching right leg out straight.  Squeeze left thigh into tummy for five breaths.  Change legs.  Repeat three times on each side.
• Butterfly: Lie on your back and drop your knees apart, with the soles of your feet touching.  Stretch arms over your head. Breathe five breaths in the lying down butterfly pose.  Flutter your wings(legs) to loosen your hips.
• Dormouse: Curl up into a Hedgehog as tight as you can eyes shut.  Roll over into Dormouse pose- head tucked into knees for five deep breaths.