warming-up exercises for yoga 

It is best to warm your muscles up before going into the asanas!

Cat and cow movement to warm-up the spine.
Three variations from easy to intensive.
1. Sit down on your hands and knees.
Breathe out and bring your pelvis forward, arching your back  bringing your navel towards the spine and tucking your head and chin in.
Breathe in bring your buttocks upward, swaybacked and your head is upward.
Repeat for 20 seconds to 1 minute then switch sides.


2. Sit down on your hands and knees.
Breathe out and bring your pelvis forward, arching your back  bringing your navel towards the spine and tucking your head and chin in. bring your left arm under our body and touch with your right knee your left elbow.
Breathe in bring your buttocks upward, swaybacked and your head is upward stretch your left arm out forward and your right leg backward.
Repeat for 20 seconds to 1 minute then switch sides.


3. Sit down on your hands and knees.
Breathe out and bring your pelvis forward, arching your back  bringing your navel towards the spine and tucking your head and chin in. Lift your right leg up and inward, bring your left arm under our body and grip your right leg under the knee and bring your knee to touch your nose.
Breathe in bring your buttocks upward, swaybacked and your head is upward stretch your left arm out forward and your right leg backward.
Repeat for 20 seconds to 1 minute then switch sides.


Warming-up of abdominals
To give you the necessary strength in most asanas and to relieve your spine.
Several variations from easy to intensive.


1. Side crunches:
Lie on your back ,supine, now bring your knees towards your chest. Bring your right hand behind your neck and your left hand and arm are alongside your body, without touching the ground. Breathe in and come upward in a side crunch and bring your right elbow to touch your left knee, breathe out go back with complete back resting on the floor. Repeat for 8 or 12 or 15 times
Switch sides

2. Side crunches more intensive:
Lie on your back ,supine, now bring your knees towards your chest. Bring your right hand behind your neck and your left hand and arm are alongside your body, without touching the ground. Breathe in come upward in a side crunch and bring your right elbow to touch your left knee meanwhile your right leg stretches out.  Breathe out go back with complete back resting on the floor and legs on chest. Repeat for 8 or 12 or 15 times.
Switch sides

3. Core abs, scissors:
Lie on your back ,supine, breathe in and  bring your legs upward in an angle of 30° with the floor, stretch your legs and open them, breathe out  close your legs to  like scissors . Breathe in and open again, breathe out and close like scissors.
Repeat for 8 or 12 or 15 times.


4. Core abs 90°:

 Lie on your back ,supine, breathe in and  bring your legs upward in an angle of 90° with the floor, stretch your legs. Breath out bringing your legs slowly to the floor again.
Repeat for 8 or 12 or 15 times.

5. Core abs very intensive:
Lie down on your belly.
Phase one: breathe out and come in cane pose (Chaturanga Dandasana) Your body comes off the floor your toes, forearms and hands support you on the floor.  Stay here for 10 seconds breathing normally.

Phase two: Lie down on your belly.
breathe out and come in cane pose (Chaturanga Dandasana) Your body comes off the floor your toes, forearms and hands support you on the floor.breathe in bring one leg upward, breathe out and put it down again. Switch sides repeat 8 or 12 or 15 times

Phase three: repeat phase one.


Warming-up of psoas muscle
To be more flexible in forward bends.
This is an important stretching exercise for people who sit most of the day in their job,  shortening the muscles on the backside of their body.

 

Lie down on your back (supine) .
Bring your feet to your buttocks.
Bring your right ankle on your left upper leg, bringing your left knee outward.
Breathe in, embrace your left leg with both hands under the knee, bring your head on the floor.
Breathe out and bring your left leg more towards you,  your left foor is in hammer position. Keep on breathing naturally in the stretching that you feel in the right leg.
Stay here for 20 seconds to 2 minutes.
To exit breathe in and bring your leg ones more a bit more towards you, breathe out and lay both legs down again, feel the difference between both legs.
Switch sides



Warming-up of hips.
This is important for almost all asanas, we want to enhance the flexibility of our hips.
Lie down on your back (supine)
Bring your knees to your chest.
Grab your knees with both hands, left hand on left knee and right hand on right knee.
Breathe out and push your legs into the chest
Breathe in and make a circle with your two legs, knees to the outside, to the back, try to encounter the maximum of opening you can have. Then breathe out whilst your circles ends inside and to the front.
Repeat the exercise for 20 seconds to 2 minutes
Change direction: knees point to the inside-back-outside-front.


Warming-up of cervical muscles

important for inverted positions

1. Sit comfortably on the floor, your thorax is lengthened, as if there is a figurative string that comes out of the middle of your head that tears you upward. You’re lengthening your spine.
Breathe in and bring your head to the left as far as possible. Breathe out ones you have reached the limit, stay here for 2 to 5 breaths.
Breathe in and turn back to the front. Breathe out ones you have reached the central position.
Repeat on the other side.
Total repetitions 3 on each side.

2. Sit comfortably on the floor, your thorax is lengthened, as if there is a figurative string that comes out of the middle of your head that tears you upward. You’re lengthening your spine.
Breathe in and bring your head to the left as far as possible. Breathe out ones you have reached the limit, now bend your chin downward, feel the stretching in the neck.  Stay here for 2 to 5 breaths.
Breathe in and turn back to the front. Breathe out ones you have reached the central position.
Repeat on the other side.
Total repetitions 2 to 4 on each side.

3. Sit comfortably on the floor, your thorax is lengthened, as if there is a figurative string that comes out of the middle of your head that tears you upward. You’re lengthening your spine.
Breathe in lengthen yourself extra, breathe out and bend your complete head to the left as far as possible. Bring your left arm upward above your head.  With your hand embrace your head at ear height, use this position as an extra lever without hurting yourself but coming to more intensive stretching your right shoulders stays down.
Stay here for 2 to 5 breaths.
Breathe in let loose of the contact between hand and head and bring your arm back in normal position breathe out and turn back with your head in central position.
Repeat on the other side.
Total repetitions 3 on each side.

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