Yoga warm-up poses for beginners
The yoga class was very memorable to me. I came in and watched people stooping in unimaginable positions and in my mind I thought, I never can do that. I was rolling out my mat with both excitement and the pure fear. My anxiety must have been felt by the teacher as she did not initiate the lesson with complicated postures but with rather plain and easy motions. She called them our warm-up, but to me they were a lifeboat. They took care of my body and, what is more, relaxed my head.
The experience also taught me an important lesson that I am still carrying to this day: none of the great yoga practice can be properly conducted without a decent warm-up. It is the magic potion that makes the hard and hesitant session flow, become flowing, strong, and safe.
Opening sequence is the best thing that you can do in your progress; it is the first yoga move that you are doing in case you are a newbie. That is why I would like to tell you about my favorite yoga warm-up pose to use when I am a beginner. These motions will awaken your muscles, lubricate your joints and then get you in touch with your breath and then you are ready to have an awesome practice.
Why Bother? The Secret Strength of a Yoga Warm-Up.
I felt like skipping the warm-ups as it was boring, and immediately getting into the actual poses when I first started. Big mistake. I soon found out that a cold body is a wound that is waiting to occur. Imagine that your muscles are rubber bands. When a cold rubber band is stretched fast, it will probably break. A warm one is flexible, strong and on the go.
A good beginner warming up accomplishes three very important things to you:
Prevents Injury: It slowly raises your heart rate and blood flow that supplies oxygen to your muscles and makes them pliable.
Enhances Mobility: It mildly stretches your spine, hips and shoulders, providing you with a more extensive range of movement in which to perform the poses.
Evening the Mind: It is a holy way connecting the bustle of your day to the concentration of your practice. You have time to give yourself a check-up.
Your Warm-Up Yoga Pose Guide as a beginner.
You should find a quiet place and lay out your mat. Devote some time to these poses 5-10 minutes. Always act gradually and do not cross over into pain. Your breath is your guide.
Centering Breath (Pranayama)
It is here that all my practices start. This is not really a pose per se, but it is the most significant aspect of the warm-up.
The way I practice it: I sit at ease, either on my knees or in a cross-legged position. I blind myself and put my hands on my knees. I inhale very deeply, very slowly, through my nose, I have a feeling that my ribs are inflating. I breathe out fully using my nose or mouth. I do this 5-10 times, but I just watch what it feels like to breathe. This is an indication to my nervous system that I need to relax.
Light Shoulder Rolls and Neck Rolls.
So much strain we strangle in our necks and shoulders. And letting it out in the morning leaves all other poses improved.
I practice it like this: I sit up straight by drawing a deep breath. I do this by leaning my right ear down to my right shoulder as I exhale. I take a few breaths here. Then I gradually drop my chin over to my chest, and experience the strain in the back of my neck, and then on the left side. I repeat this 3- 4 times in each direction. Then I breathe in and lift up my shoulders towards my ears, then I breathe out to tuck them back downwards. It is as though I were making little circles with my elbows.
Marjaryasana/ Bitilasana (Cat-Cow Pose)
It is my favorite spine wake-up call without doubt. It gives fluidity and consciousness of all your back.
My style: I get on all hands and knees in a tabletop posture. My shoulders are bent down to my wrists, and my hips are bent down to my knees. When I am breathing in, I tend to lower my belly and raise my eyes and tailbone high towards the ceiling- this is Cow Pose. I also inhale, round my spine to the ceiling, tucking my tailbone and releasing my head, which is Cat Pose. I breathe slowly and go back and forth with these two forms in 8-10 rounds.
Standing Forward Bend (Uttanasana)
This is a perfect pose to stretch the whole back side of your body, the calves of your legs to your hamstrings and spine.
My way: I do it by standing straight and exhaling and bending at the hips and folding forward. I hung my head loosely and threw my knees forward. I could even take a pedal with my legs, straighten then straighten the other knee, to warm my legs somewhat. My business is not to bring my head down to my shins, but to have something pleasant come out. I hold here for 5 deep breaths.
Low Lunge (Anjaneyasana)
Yoga poses focus on our hips. A low lunge is an ideal manner of opening them up.
My way: I use the forward fold, and then, in a lunge, I step my left foot backwards. I bend the back knee down to the mat (I tend to put my back on a towel or blanket). I make sure that my front right knees are positioned above the ankle. I put my hands on my thigh in front or raise my hands above my head to make a further stretch. I experience a terrific aperture in the anterior region of my left hip. I breathe in 5 times, then turn myself around.
Modified Sun Salutation
It is here that we begin to connect it. An adapted version of Sun Salutation is a mini-flow, which develops heat and ties movement to breath.
My Sequence:
1. Stand tall (Mountain Pose).
2. Inhale, sweep your arms up.
3. Exhalation, bends forward (Uttanasana).
4. Breath in, and take one foot out in a Low Lunge.
5. Breath out, pull the other foot back to knees-down Plank.
6. Bring your knees, chest and chin down to the mat.
7. Breathing in, move forward into low Cobra Pose.
8. Breath out, back to Child.
9. Draw your feet up to your hands and roll slowly up.