Yoga warm-up for beginners in sequence - Warm-up Yoga

Yoga warm-up for beginners: 'WARM-UP' is an activity which helps us to prepare for any kind of activities like yoga, exercises, sports. Generally, it gives us many benefits. In a world, the yoga warm-up is so beneficial.

Yoga warm-up for beginners
Yoga warm-up for beginners

Yoga warm-up for beginners 

Hi, I am Kavyaa yoga practitioner. Here I shall share about yoga in other words about your healthy living.

What is yoga?

Yoga is a practice that helps us mentally relax, encourage ourselves. It is also a group of physical and spiritual practices. Before yoga practices, we have to do some warm-up.

Yoga warm-up for beginners
Yoga warm-up for beginners

First of all, we should know "What is ' warm-up' ?• 'WARM-UP' is an activity which helps us to prepare for any kind of activities like yoga, exercise, sports. Generally, it gives us many benefits. In a world, the warm-up is so beneficial.

Benefits of warm-up:


  • Help to move from stability  
  • Heat up our bodies 
  • Increase heart rates 
  • Warm our muscles 
  • Stimulate blood circulation 
  • Low chances of injuries

Yoga warm-up for beginners


Some Yoga warm-up:


      1. Head rotation: 
Starting process:: Stand up straight with your feet together, keep both hands at your sides, rotate your head clockwise with 10 times, and again rotate your head anti-clockwise with 10 times. Total 20 repetitions.

      2. Shoulders rotation: 
Starting process: Keep a little gap between your two legs, keep your hands straight at your sides, rotate your shoulders clockwise and anti-clockwise. Each of rotations is 10 times. Total 20 repetitions.

      3. Shoulders up-down: 
Starting process: Stand up straight, put on your arms loosely at your sides, do your shoulders up and down with together for 20 times. 

      4. Arm up-down: 
Starting process: Stand up straight, raise your one hand up and another should be down continuously. Total 20 times.

      5. Arm rotation: 
Starting process: Place your legs with some gaps, keep your arms straight at your sides, rotate your arms clockwise, and anti-clockwise. Each of rotations is 20 times. Total 40 repetitions.
Yoga warm-up for beginners

Yoga warm-up for beginners


       6. Wrists rotation:  
Starting process: lift up your hands and separate to each other, tight your fingers, rotate your wrist clockwise and anti-clockwise. Each of rotations is 10 times. Total 20 repetitions. 

      7. Fingers movement: 
Starting process: Stand up and raise your hands, close and open your fingers for 20 times. 

      8. Hips rotation: 
Starting process: Give a little distance between your legs, keep your hands on your hips, rotate your hips clockwise for 10 times, and rotate anti-clockwise for 10 times. Total 20 repetitions. 

      9. Abdominal muscles: 
Starting process: Lie down, keep your leg straight, lift up your one leg for 20 seconds, and down this leg, again lift up your another leg for 20 seconds and down this leg too. This is for 2 times.

      10. Torso swings:  
Starting process: Stand up straight with your feet together, place a distance between your legs, bend your torso, touch your left leg by the right hand and touch your right leg by the left hand . 10 repetitions to each side.

      11. Waist movement: 
Starting process: Stand up with your legs together by keeping little gap, Hold the fingers of both hands tightly together, move right to left and left to right at 90 degrees,10 times to each of movement. Total 20 repetitions.


Yoga warm-up for beginners


      12. Up-down: 
Starting process: Stand up straight, keep your hands loosely, raise you're both of hands together, bent down your waist and touch your legs by hands, and also try to bend your waist backside. Total 20 repetitions.

      13. Pelvic Tilts: 
Starting process: Lie down on the floor, bend your knees, press your lower back against the floor and then release it. Total 15 times.

      14. Feet rotation: 
Starting process: Sit down on the floor, straight your feet to the front, keep your hands backside, rotate your feet from right to left and left to right. 10 times to each movement. Total 20 times.

      15. Lie down and cycling: 
Starting process: Lie down on the floor, put on your hands loosely at your sides, lift up your both legs and cycling with your feet together. Total 30 times.

Yoga warm-up for beginners

Yoga warm-up for beginners
Conclusion: Follow this step by step for getting good results. Warm-up is so necessary before doing yoga. It helps you to prevent from injuries as like as cramps, twists, fractures, etc. So, do warm-up before yoga.

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