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Reclined Warm-Up Sequence

Warm-up yoga sequence to include only reclined postures.
 

The Reclined Warm-Up Sequence prepares your entire body for a yoga session. This sequence warms up your muscles, increases the flexibility of your joints, and increases your blood circulation. The Reclined Warm-Up Sequence also soothes your nervous system and rejuvenates your mind.
 
If you are a beginner, you may need to spend more time warming up. Also, if you are planning a long yoga session, you should perform a longer warm-up sequence. It is advisable to perform this sequence after performing Seated Warm-Up Sequence to prepare for a long yoga session.
 
Steps:
Begin in Relaxation Pose.
Relax your shoulders down to the floor and relax your arms away from your shoulders.
Exhale as you gently roll your head to your right side.
Inhale as you roll your head back to the center.
Exhale as you gently roll your head to your left side.
Inhale as your roll your head back to the center.
Repeat steps 3 to 6 three to five times.
(Rolling your head relaxes your head and warms up your neck.)
Bring your knees into your chest and move into Little Boat Pose to prepare for Windmill Pose.
Perform Windmill Pose to stretch your arms, legs and the sides of your body.
Bend your knees and place your feet flat on the floor with your heels directly under your knees.
Perform Pelvic Tilt to warm up your lower back and pelvis.
Bring your knees to your chest and move into Little Boat Pose.
(Little Boat Pose stretches and releases your lower back and hips.)
Extend your arms to your sides at shoulder height, with your palms facing down.
Lower your knees to the right toward the floor and move into Little Boat Twist.
Repeat Little Boat Twist for your other side.
(Little Boat Twist helps release tension in your lower and mid spine and stretches your chest and shoulders.)
Return to Little Boat Pose and then extend your left leg, keeping your right knee bent.
(This modification of Little Boat Pose allows you to stretch your hips independently.)
Perform this modification for your other side and then return to Relaxation Pose.
Bend your knees and place your feet flat on the floor.
Bring your right knee toward your chest and loop a strap around the arch of your right foot.
Straighten your right leg and perform Reclined Leg Stretch.
Perform Reclined Leg Stretch for your other side and then return to Relaxation Pose.
 
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