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    Warm Up Before Yoga

    Uploaded by

    Shyam_Nair_9667
    The document provides instructions for 10 warm-up poses: upper body twist, forward/backward bend, side bends, upper body rotation, shoulder rotation, wrist rotation, head rotation, and swinging while standing pose. Each pose is described in 1-2 paragraphs with illustrations of the movement and instructions to inhale and exhale during specific parts of the motion. The poses are designed to warm up the upper body, torso, neck, shoulders, wrists and build overall flexibility.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Warm Up Before Yoga

    Uploaded by

    Shyam_Nair_9667
    490 views9 pages
    The document provides instructions for 10 warm-up poses: upper body twist, forward/backward bend, side bends, upper body rotation, shoulder rotation, wrist rotation, head rotation, and swinging while standing pose. Each pose is described in 1-2 paragraphs with illustrations of the movement and instructions to inhale and exhale during specific parts of the motion. The poses are designed to warm up the upper body, torso, neck, shoulders, wrists and build overall flexibility.

    Original Description:

    Warm Up Before Yoga

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    The document provides instructions for 10 warm-up poses: upper body twist, forward/backward bend, side bends, upper body rotation, shoulder rotation, wrist rotation, head rotation, and swinging while standing pose. Each pose is described in 1-2 paragraphs with illustrations of the movement and instructions to inhale and exhale during specific parts of the motion. The poses are designed to warm up the upper body, torso, neck, shoulders, wrists and build overall flexibility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    490 views9 pages

    Warm Up Before Yoga

    Uploaded by

    Shyam_Nair_9667
    The document provides instructions for 10 warm-up poses: upper body twist, forward/backward bend, side bends, upper body rotation, shoulder rotation, wrist rotation, head rotation, and swinging while standing pose. Each pose is described in 1-2 paragraphs with illustrations of the movement and instructions to inhale and exhale during specific parts of the motion. The poses are designed to warm up the upper body, torso, neck, shoulders, wrists and build overall flexibility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    Warm-Up Poses

    10
    Upper Body Twist
    In!ructions:

    ❖ stand straight with your legs apart


    ❖ inhale raise the hands up from the sides on the
    shoulder level
    ❖ exhale and turn to the left in the waist keeping both
    the arms and shoulders straight
    ❖ turn as far as possible
    ❖ inhale and twist back to the front
    ❖ exhale and twist to the right side
    ❖ this is one round
    ❖ repeat one more time

    11
    Forward/Backward Bend
    In!ructions:

    ❖ stand straight with your legs apart


    ❖ inhale bring your hands on the waist
    ❖ exhale and bend forward from the waist keeping the
    knees straight
    ❖ bend down as much as possible
    ❖ inhale and come back to initial position
    ❖ exhale and bend backward
    ❖ inhale come back to initial position
    ❖ this is one round
    ❖ repeat one more time

    12
    Side Bends
    In!ructions:

    ❖ stand straight with your legs apart


    ❖ inhale bring your hands on the waist
    ❖ exhale and bend the body in the waist to the left side
    ❖ keep the knees straight
    ❖ inhale and come back to initial position
    ❖ exhale and bend the body in the waist to the right
    side
    ❖ inhale and come back to initial pose
    ❖ this is one round
    ❖ repeat one more time

    13
    Upper Body Rotation

    In!ructions:

    ❖ stand straight with your legs apart


    ❖ inhale bring your hands together above the head
    ❖ exhale and bend forward from the waist keeping
    the knees straight
    ❖ inhale rotate your upper body to the left
    ❖ continue inhaling and bend to the back
    ❖ exhale and bend to the right
    ❖ continue exhaling and bend forward
    2 3 ❖ inhale and go back, rotate to the right
    1 ❖ keep inhaling and rotate to the back
    ❖ exhale and rotate to the left
    ❖ keep exhaling and rotate to the front
    ❖ get back to initial standing pose
    ❖ this is one round
    ❖ repeat one more time

    4 5 6

    14
    Shoulder Rotation

    In!ructions:

    ❖ stand straight with your legs apart


    ❖ your hands on the shoulders
    ❖ breathe normally
    ❖ start rotating your arms in big circles to the back - 5
    circles
    ❖ repeat rotation to the front - 5 circles
    ❖ release the hands and get back to initial standing
    pose

    1 2

    3 4 15
    Wrists Rotation

    In!ructions:

    ❖ stand straight with your legs apart


    ❖ bring your hands in front on the shoulder level
    ❖ start rotating your both wrists
    ❖ rotate 5 circles to the outer side, then 5 circles in the
    opposite direction
    ❖ release the hands and get back to initial standing
    pose

    1 2

    3 4 16
    Head Rotation
    In!ructions:

    ❖ stand straight with your legs apart


    ❖ bring your hands on the waist
    ❖ bend the neck forward and start rotating to the left, to
    the back, to the right and front
    ❖ rotate back to the right, back, left and front
    ❖ repeat one more time
    ❖ straighten the neck and release the hands, come
    back to the initial standing pose

    1 2

    3 4 17
    Swinging While Standing Pose

    In!ructions:

    ❖ stand straight with your legs apart


    ❖ raise the arms over the head, keeping the elbows
    straight
    ❖ bend forward and swing the trunk down from the hips
    ❖ allow the arms and head to swing through the legs
    ❖ be tension free like a rag doll
    ❖ return smoothly to the upright position with the arms
    raised
    ❖ inhale forcefully through the nose while raising the
    arms up and exhale forcefully while swinging
    1 2
    downwards
    ❖ repeat 10 times

    3 4 18

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