How to warm up before yoga

I believe everyone must be very familiar with the sport of yoga. Yoga has many benefits. Regular yoga practice can not only make us have a good figure but also make us have an elegant temperament. So everyone can learn some simple yoga moves. Before doing yoga, we need to do some warm-up movements. Below we will introduce to you how to do the warm-up movements before yoga.

1. Toe exercises: Stand in Mountain Pose with your feet slightly apart, about a fist's distance apart. Tighten your abdomen and buttocks, straighten your back, look straight ahead, inhale and lift your heels off the ground, use the strength of your toes for support, exhale and hold, tighten your calf muscles, hold for 30-60 seconds, put your heels down, and repeat 3 times.

2. Dynamic Wind-blown Tree Pose: Stand in Mountain Pose with your hands hanging down at both sides and your feet slightly wider than your shoulders. Inhale and raise your left hand from your side and place it against your left ear. Keep your right hand still. Exhale and bend your body to the right. Do this 10 times in a row. Then switch to the other side and do this 10 times in a row. During the movement, your body should stay in the same plane and do not lean forward.

3. Dynamic Horse-Riding Pose: Stand in Mountain Pose, with the upper body forward and downward from the waist, place your hands on both sides of the feet, bend your knees, take a big step backward with the left leg, with the knees and insteps touching the ground, lift your hands off the ground, overlap them and place them on the right leg, press down dynamically 10 times, continue to place your hands on both sides of the feet, retract your left leg, take a big step backward with the right leg, and continue to do this 10 times.

4. Dynamic forward and backward bend: Stand in the mountain pose with your feet slightly wider than shoulders, hug your elbows together, and dynamically press your upper body forward and downward 3 times. After standing up, hold the back of your thighs with your hands and bend backward 1 time. Do 3 forward and 1 backward as one time, and do it 10 times in total.

5. Dynamic Up and Down Dog: Kneel in dead angle, knees as wide as hips, toes on the ground, hands as wide as shoulders, palms on the ground, fingers pointing straight ahead. Move your palms forward, keeping your hands shoulder-width apart and your palms flat on the ground. Exhale, slowly contract your abdomen, and push your hips up toward the sky while straightening your legs and pressing your heels into the ground as far as possible. Stretch your arms, straighten your back, and relax your neck and head. At this point your arms are in a straight line with your upper body. Maintain balance and breathe naturally. Inhale and lift your heels, move your body's center of gravity forward, sink your abdomen toward the floor, press your hips down, keep your arms straight, and keep your hands and toes on the ground. Don't shrug your shoulders and keep your head and chest up. Do this 10 times in a row.

6. Frog pose: Kneel on the mat, place your hands on the mat in front of your knees, separate your knees as far as possible, keep your left and right knees in a straight line with your hips, do not shrug your shoulders, and hold for 1-3 minutes.

7. Lizard pose: Lie face down on the mat with your abdomen touching the ground. Put your legs together and stretch them backwards, with the soles of your feet touching the ground. Hold the opposite arms with both hands, with your forearms on the ground, and bring them below your chest to support your upper body. Use your legs and knees to lift your hips up and push your back down. Exhale and press your chest down until it is pressed against the mat and your thighs are perpendicular to the ground. Hold this position for 1-3 minutes, then bring your hips up to your calves and relax in the moon pose.

8. Forward and reverse bicycle pedaling: Start by lying on your back, inhale, put your legs together, straighten your legs and lift them up at the same time, and bend your knees. As we exhale, we move forward like a bicycle. This movement is not a random kick, but an angled rotational movement. The leg that is stepping down should be brought as close as possible to an angle of about 30 degrees to the ground, then bend the knee and bring it back. The leg lifted up must be no less than 90 degrees. Do this exercise 30 times in a forward direction, then do the bicycle movement in the reverse direction. You can also pedal the bicycle forward or backward with both legs. For the final ending position, you should first return to your knees together and straight, with your legs at 90 degrees to the ground. Then, lower your legs back to the mat in a very controlled manner, return to the supine position, and relax and rest.

In the above article, we introduced a common sport, which is yoga. We know that there are many benefits to practicing yoga, so everyone can learn some yoga moves. The above article gives us a detailed introduction on how to do the warm-up exercises before yoga.