Here are some yoga warm-up exercises that you can do to prepare your body for your yoga practice:
Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up the spine and improve flexibility.
Instructions:
- Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- As you inhale, arch your back and lift your head and tailbone up.
- As you exhale, round your back and tuck your chin to your chest.
- Continue alternating between these two poses for 5-10 breaths.
These are just a few examples of yoga warm-up exercises. You can add other poses to your warm-up routine as you become more comfortable with yoga. Be sure to listen to your body and not push yourself too hard.
Downward-Facing Dog (Adho Mukha Svanasana)
Instructions:
- Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Tuck your toes under and lift your knees off the ground.
- Press your heels towards the ground and straighten your legs, keeping your back flat.
- Engage your core muscles and keep your shoulders relaxed.
- Hold the pose for 5-10 breaths.
Child’s Pose (Balasana)
This pose helps to relax the body and mind.
Instructions:
-
- Kneel on the ground with your knees hip-width apart.
- Sit back on your heels and fold forward, resting your forehead on the ground.
- Extend your arms out in front of you, palms down.
- Hold the pose for 5-10 breaths.