YOGA WARM UP – PRE WORKOUT WARM UP


Hi guys, welcome back to FitFlavah and if
you’re new to our channel, don’t forget to subscribe. In this video we show you an easy flowing
yoga warm-up that gets your body ready for what’s to come. Keep in mind, a good yoga warm up moves through
all the major muscle groups and joints to create heat in the body, get your blood circulation
going, increase flexibility and range of motion, activate your nervous system and of course,
get the mind into game. And like we all know, lower the risk of injury. A great way to start your yoga warm-up is
to choose on of the three resting poses. In this warm-up we start in Standing Forward
Fold at the end of the mat with the feet hip-width distance apart. Bend one knee and the other to open up the
backside of your legs, especially the hamstrings. Shake your head yes and no and then grab opposite
elbows and let your upper body sway from side to side like a rag doll or forward and backward,
whichever feels best for you. Come back to center, let go of the elbows
and slowly on an inhale make your way up – one vertebra at a time – to come to Mountain Pose. On the exhale, tuck the chin into the chest
and roll back down to fold forward over your legs On your next inhale come halfway up into a
flat back, lengthening the spine and on the exhale, let it go, folding forward over the
legs. Take a moment here and on the next inhale
walk the hands forward to come to Plank Pose. Make sure that the shoulders are directly
over the wrists, the feet are still hip-width distance apart and your body is in one straight
line from the heels to the crown of the head. Next, bring your knees to the mat and push
back into a Child’s Pose. The hips sit back on the heels, the forehead
comes down onto the mat and the arms stay active Take a deep breath in and on the exhale, pull
the belly button towards the spine and get ready to make your way up to come to all-fours. Take a moment to check your alignment with
the shoulders directly over the wrists, the hips directly over the knees and your spine
straight. Inhale reach the right arm up towards the
ceiling and exhale thread it through to come to Thread-the-Needle Pose. The right shoulder and head are on the mat
and the right palm is facing up. Use your left hand to help open up the chest
to the side and make sure that your hips are square and still stacked over the knees. Whenever you’re ready, press through the left
palm and help yourself to come back up to Tabletop Position. On your next exhale, tuck the toes under and
push back into Downward Facing Dog. Remember, we’re still warming up, so if it
feels good, paddle through the feet one more time to work out any kinks you might still
be having in the back of your legs. And then when you’re ready, take this movement
forward and with tiny little steps walk your feet forward in between the hands to come
to Standing Forward Fold at the top of your mat. Inhale roll up to come to Mountain Pose and
exhale tuck the chin into the chest and roll back down to Standing Forward Fold. On your next inhale come halfway up into a
flat back, lengthen the spine, and exhale fold back down over the legs. Inhale step the right foot and the left foot
back to come to Plank Pose and on the exhale, lower the knees to the mat and push back into
Child’s Pose one more time. Take this moment to re-connect with your breath. Take a deep breath into your upper back and
on the exhale, pull the belly button towards the spine and make your way back up to Tabletop. Inhale lift the left arm up towards the ceiling
and exhale thread it through for Thread-the-Needle on the other side. This time the left shoulder and head are
on the mat and the left palm is facing up. Use the right hand to open up the chest to
the side and again you want to make sure that your hips are square and still stacked over
the knees. Press through the right palm and help yourself
to come back up to Tabletop and whenever you’re ready, use an exhale to push back to Downward
Facing Dog. This time walk the hands back to come back to come
back to your starting position in Standing Forward Fold at the end of the mat. On your next inhale make your way back up
into Mountain Pose and on the exhale, roll back down to Standing Forward Fold. With your next inhale, find length in the spine
and come halfway up and on the exhale fold back down over your legs. Take a moment here and then walk your hands
forward to come back to Plank Pose. Pull the belly button in and up and make sure
that your tailbone is tucked under. On your next inhale, flip your feet and come
to Upward Facing Dog and on the exhale, push back into Downward Facing Dog. Now step the right foot forward in between
the hands, bring the left knee down onto the mat and untuck the toes. Reach the arms out and up to Crescent Moon. Make sure that the right knee is directly
over the right ankle, let the hips sink as low as you can, pull the belly button in and
up and let the shoulders slide down the back. Externally rotate your arms so that the pinkie
fingers are slightly turned in and gaze upwards. On the exhale, bring the hands down to frame
the front foot, tuck your back toes under and step forward to come to Standing Forward
Fold at the front of the mat. Again on the inhale roll up to come to Mountain
Pose and on the exhale roll back to into Standing Forward Fold. Inhale find length in the spine and on the
exhale fold back down over your legs. Now step the right foot to the back, lower
the knee down, untucking the toes and come to Crescent Moon on the left side. Again the left knee is stacked directly over
the ankle, the hips are as low as they can be, the shoulders are down the back and the
arms are externally rotated so that the pinkie fingers are slightly turned in. Make sure that the floating ribs aren’t flaring
out and look up. On the exhale, take the hands down to frame
the front foot, tuck the back toes under and push back into Downward Facing Dog. From here, walk your hands back to come to
Standing Forward Fold at the end of the mat and again, on the inhale roll up to come to
Mountain Pose and on the exhale, roll back down into Standing Forward Fold. You know what’s next, with the inhale find
length in the spine and come halfway up and on the exhale fold forward over your legs. Inhale walk the hands forward to come back
to Plank, make sure the shoulders are directly over the wrists and your body is in one straight
line. And then untuck the toes and on an inhale
come to Upward Facing Dog, make sure that only the palms of your hands and the tops
of the feet are touching the mat. Exhale pull the belly button in and up and
push back into Downward Facing Dog. Now step the left foot forward in between
the hands, lower the right knee down, untucking the toes and we’re coming back up to Crescent
Moon. Keep in mind, if this hurts your knee, you
can always double up the mat or place a blanket underneath the knee for cushioning. The shoulders are away from the ears and the
fingertips are reaching up towards the ceiling. Take a deep breath in and on the exhale place
your hands down to frame the front foot, tuck your back toes under and step forward to come
to Standing Forward Fold. On the inhale roll up to come to Mountain
Pose and on the exhale roll back down into Standing Forward Fold. One more time come halfway up into a flat
back on the inhale and on the exhale fold back down over your legs. Step the left foot to the back, lower the
left knee down, untucking the toes and inhale come back up into Crescent Moon. You wanna feel a stretch in the entire front
body, especially in the hip flexors. Engage Mula Bandha and Uddiyana Bandha and
let your hips sink as low as you possibly can On your next exhale, lower the hands back
down to frame the front foot, tuck the back toes under and push back into Downward Facing
Dog. One last time walk your hands back towards
your feet and we end the warm-up the same way we started it in a Standing Forward Fold
at the end of the mat. Thanks for watching, sharing and liking, don’t
forget to subscribe hit the belly button and we’ll see you next week for another great workout idea. Tschuess

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