Weight Loss

Yoga Warm-Ups That Help You Ease To your Daily Exercise Routine

5 Mins read

I have been practicing yoga for 11 years, and so, feel the need to tout the physical and mental benefits of it. I want to spread the benefits that I have reaped out of this practice so that more people can enhance their physical and mental health. Not many know this, but simply adding a handful of yoga poses in to the mix can improve your well-being in unbelievable ways.

If you're someone who is passionate about yoga, like moi, you have to already know how yoga benefits us; from sleeping better to seldom falling sick; practicing yoga can help you in numerous ways. It increases your energy levels, and literally fills you with increased life by improving the flow of breath or prana.

Today, I wish to share with you the yoga warm-ups that I personally practice to ease into my daily workout regime. I really hope this helps.

Suggested read: #InternationalYogaDay 15 Ways Yoga Improves Your Productivity

Yoga Warm-Ups To help ease Your Way Into Any Exercise Routine

Breathing

  1. Breathing (1/3)
  • Stand straight
  • Form a fist with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Focus your eyes at a point in front of you
  • Relax your shoulders and your neck
  • Breathe deeply five to six times

Note: While breathing make sure you breathe from your chest. Don't move your shoulders.

  1. Breathing (2/3)
  • Stand straight
  • Form a fist together with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Bring your chin down
  • Focus your eyes at a point on the ground
  • Relax your shoulders and your neck
  • Breathe deeply five to six times

Note: In this exercise, you need to bring your chin down and not your neck.

  1. Breathing (3/3)
  • Stand straight
  • Form fists together with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Tilt your face to face the ceiling
  • Focus your eyes at a point on the ceiling
  • Relax your shoulders as well as your neck
  • Breathe deeply five to six times

Neck Rotations

  1. Neck rotation (1/4)
  • Stand straight
  • Form a fist with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Breathe in and touch your left shoulder with your left ear
  • Breathe out and come back
  • Breathe in and touch your right shoulder together with your right ear
  • Breathe out and come back
  • That is a rep
  • Perform 7 such reps
  1. Neck rotation (2/4)
  • Stand straight
  • Form a fist together with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Breathe in and twist your neck to manage the left wall
  • Breathe out and untwist it
  • Breathe in and twist your neck to face the right wall
  • Breathe out and untwist it
  • This is one rep
  • Perform 7 such reps
  1. Neck rotation (3/4)
  • Stand straight
  • Form a fist with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Breathe in and face the ceiling
  • Breathe out and face the floor
  • This is one rep
  • Perform seven such reps
  1. Neck rotation (4/4)
  • Stand straight
  • Form a fist together with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Bring your chin right down to touch your chest
  • Take a deep breath and rotate your neck in the left
  • After one rotation breathe out
  • Breathe in again and rotate your neck from the right
  • This is one rep
  • Perform 7 such reps

Shoulder Movements

  1. Shoulder movement (1/3)
  • Stand straight
  • Keep your toes together
  • Tighten your thighs
  • Breathe in and raise your hands on either side to form a T
  • Breathe out and raise your hands toward the ceiling (clench your stomach)
  • Breathe in and again form a T
  • Breathe out and produce your hands down
  • This is one rep
  • Perform 7 such reps

Note: This should be done very slowly.

  1. Shoulder movement (2/3)
  • Stand straight
  • Form a fist together with your thumbs clasped in
  • Keep your toes together
  • Tighten your thighs
  • Breathe in, contain the breath and rotate your hands clockwise twice for 15 times each
  • Take a 10-second break
  • Breathe in, hold the breath and rotate your hands anticlockwise twice for 15 times each
  1. Shoulder movement (3/3)
  • Stand straight
  • Keep your toes together
  • Tighten your thighs
  • Place your hands on your shoulders
  • Now breathe in and rotate them clockwise
  • Half way through the rotation, breathe out
  • This is one rep
  • Perform 7 such reps
  • Repeat the rotations anticlockwise

Suggested read: #InternationalYogaDay The advantages of Pranayama OR The Art Of Breathing Correctly

Stretches

  1. Stretches (1/4)
  • Stretch your legs to create an inverted Y
  • Your feet ought to be parallel and your toes inward
  • Extend both both hands in front of you parallel to each other
  • Breathe all the while twisting your body to the left
  • Breathe out and are available back
  • Breathe in and twist your body to the right
  • This is one rep
  • Perform 10 such reps

Note: Only your upper body should twist. Make sure your hips don't move.

  1. Stretches (2/4)
  • Stretch your legs to create an inverted Y
  • Your feet ought to be parallel and your toes inward
  • Extend your hands sideways parallel to the ground
  • Breathe out and stretch your left-hand toward your left toe
  • Fold your right hand over your head
  • Breathe in and are available back right up
  • Breathe out and stretch your right hand toward your right toe
  • Fold your left-hand over your head
  • This one rep
  • Perform 10 such reps

(These need to be performed continuously. Do not stop in between. Also, keep your eyes open and don't bend your knees)

  1. Stretches (3/4)
  • Stretch your legs to form an inverted Y
  • Your feet ought to be parallel and your toes inward
  • Breathe out and stretch your left hand toward your right toe
  • Your right hand will extend toward the ceiling
  • Breathe in and come back
  • Breathe out and stretch your right-hand toward your left toe
  • Your left hand will extend toward the ceiling
  • This is one rep
  • You should perform 10 continuous reps
  1. Stretches (4/4)
  • Stand straight
  • Keep your toes together
  • Tighten your thighs
  • Breathe out and touch the ground (do not bend your knees)
  • Breathe in and extend your arms toward the ceiling and bend backwards
  • This is a rep
  • Perform 10 such reps

Note: The aim of this being active is to loosen your body and not stretch stiffly!

Kapaalbhaati with Movements

  1. Kapaalbhaati with movements (1/3)
  • Keep your hands on your hips
  • Stand straight
  • Breathe out with your nose and touch your buttock together with your left heel
  • Repeat it with your right heel
  • Keep breathing by helping cover their a sound and kicking your back
  1. Kapaalbhaati with movements (2/3)
  • Repeat the prior exercise but faster
  • Jog while kicking your buttocks together with your heels
  • Keep breathing out loudly together with your nose
  • Do it for more than 30 seconds
  • Perform two sets of this
  1. Kapaalbhaati with movements (3/3)
  • Stand straight
  • Keep your toes together
  • Tighten your thighs
  • Extend both your hands toward the ceiling
  • Open your palms to manage the front wall
  • With every exhale open your fingers wide apart after which close them
  • Keep doing this 20 times
  • Extend your arms sideways to form a Y
  • Repeat the exercise 20 times
  • Bring our arms down and extend them parallel to the floor to form a T
  • Repeat the exercise 20 times

Churning the Belly

  • Stand with your feet shoulder-width apart
  • Place your hands on your thighs
  • Bend slightly forward
  • Keep your back straight
  • Loosen your neck
  • Focus your vision on the floor
  • Breathe out completely
  • Hold the breath out and churn your stomach
  • Perform 3 to 5 sets of 10 churns
  • Slowly increase the churns to 50

Suggested read: #InternationalYogaDay History Of Yoga, Its Origins, And Development Explained

That is we have on today’s post on yoga warm-ups. Let us know if you found this helpful. You can also leave your queries, if any, in the comment section below.

 

Related posts
Weight Loss

Home Remedies For Frostbite To Treat The Condition Effectively

A frostbite usually occurs in areas of cold when your skin is subjected to the cold. How severe the frostbite is going…
Weight Loss

8 Amazing Home Remedies For Post-Nasal Drip That Ensure A Speedy Recovery

According to Healthline, Postnasal drip is a common occurrence, affecting almost everyone at some point in their lives. The glands in your…
Weight Loss

8 Super Effective Natural home remedies For Perioral Dermatitis

Perioral dermatitis or periorificial dermatitis is a common skin condition where you stand likely to develop a rash around the mouth. Though…