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Standing Warm-Up Sequence

Warm-up yoga sequence to include only standing postures.

Standing Warm-Up Sequence stimulates your blood circulation, warms up your muscles, and increases the flexibility in your joints. This prepares your entire body for a long yoga session, and this sequence is advisable to be followed up after Seated Warm-Up Sequence and Reclined Warm-Up Sequence. As you perform your yoga session, this warm-up sequence helps in avoiding injury by gently preparing your muscles and joints.
The Standing Warm-Up Sequence is meant for a physically demanding yoga session, and is an especially good warm-up sequence for Strengthening Sequence. However, when you stretch your muscles in this warm-up, make sure that you do not overdo it.
Begin in Mountain Pose.
(Your lower body should feel stable and grounded and your upper body should feel light and relaxed.)
Raise your arms above your head, keeping your shoulders relaxed and down.
(Your arms should be shoulder width apart and your palms should be facing each other.)
(This modification of Mountain Pose stretches your arms and shoulders.)
Position your hands in Prayer Pose.
Circle your arms out to each side and then bring your palms together overhead to perform Arm Stretches.
Place your right hand on your right hip and raise your left arm up over your head with your palm facing in.
Lean to the right to stretch your left side.
This is an energizing pose that opens and stretches the sides of your body.)
Repeat steps 5 and 6 for your other side and then return to Mountain Pose.
Raise your arms to shoulder height in front of you, palms facing up.
Cross your left arm over your right arm so your elbows are on top of each other.
Bend your elbows and wrap your forearms around each other so your palms are facing each other, with your fingers pointing toward the ceiling.
Lift your hands and arms up toward the ceiling.
Repeat steps 8 to 11 for your other side and then return to Mountain Pose.
Raise your arms above your head, with your palms facing each other, shoulder width apart and your upper arms beside your ears.
Bend your knees and move into Chair Pose.
(Chair Pose strengthens your lower body and torso.)
Stand in Mountain Pose facing a wall, with your palms on the wall at shoulder height.
Slowly walk backward and walk your hands down the wall to move into Right Angle Pose.
(Right Angle Pose provides a deep stretch to your shoulders, arms, back and hamstrings.)
Move into Mountain Pose and then step your right foot to the right 2 to 3 feet.
Bend forward from your hips, bending your knees slightly. Then relax your head and neck toward the floor to move into Rag Doll Pose.
(Rag Doll Pose is useful for lengthening your spine and increasing the flexibility in the back of your legs.)
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