How to Do Standing Yoga Warm-Up Postures

The standing Yoga postures are probably the most versatile of all the groups. They can be used for warm-up/preparation, compensation, or as main postures. As a warm-up, use standing postures when the next part of your routine is also performed from a standing position.

Standing arm raise

You can perform this versatile warm-up almost anywhere you want to enjoy a complete break from sitting. Try it at the office and start a new trend.

  1. Stand tall but relaxed with your feet at hip width.

  2. Hang your arms at your sides with your palms turned back.

    Look straight ahead.

  3. As you inhale, raise your arms forward and then up overhead.

  4. As you exhale, bring your arms down and back to your sides.

  5. Repeat Steps 3 and 4 six to eight times.

The head-turner

Sequences like the head-turner combine breath and movement in parts of the upper body to stretch, strengthen, and heal your entire wingspan. This breath and movement sequence for the upper back and neck is great for minor stiff necks.

  1. Stand tall but relaxed with your feet at hip width.

  2. Hang your arms at your sides, palms turned back.

    Look straight ahead.

  3. As you inhale, raise your right arm forward and up overhead as you turn your head to the left.

  4. As you exhale, bring your arm down and turn your head forward.

  5. As you inhale, raise your left arm forward and up overhead while turning your head to the right.

  6. Repeat Steps 3 through 5 six to eight times on each side, alternating right and left.

    image0.jpg

Shoulder rolls

Shoulder rolls are used in many types of exercise routines; but when done in Yoga, you move slowly and with awareness, coordinating with the breath.

  1. Stand tall but relaxed with your feet at hip width.

  2. Hang your arms at your sides with your palms turned back.

    Look straight ahead.

  3. As you inhale, roll your shoulders up and back. As you exhale, drop your shoulders down.

  4. Repeat Step 3 six to eight times, reversing the direction of the rolls.

    image1.jpg

Dynamic standing forward bend

Like many other warm-ups, you can also use this exercise for compensation.

  1. Stand tall but relaxed with your feet at hip width.

  2. Hang your arms at your sides with your palms turned back.

  3. As you inhale, raise your arms forward and up overhead.

  4. As you exhale, bend forward, and when you feel a pull in the back of your legs, bend your legs and arms slightly.

    This position is called Forgiving Limbs.

  5. As you inhale, roll up slowly, stacking the bones of your spine one at a time from bottom to top; then raise your arms overhead and finally, release your arms back to your sides.

  6. Repeat Steps 3 through 5 six to eight times.

    image2.jpg

Rolling up is the safest way to come up in Step 5. If you don’t have back problems, you may want to try two more advanced techniques after a few weeks: As you come up, sweep your arms out and up from the sides like wings, then overhead.

Alternately, as you inhale, extend your slightly bent arms forward and up until they’re parallel with your ears. Then raise your upper back, your mid back, and then your lower back until you’re all the way up and your arms are overhead.

blog comments powered by Disqus
Advertisement

Inside Dummies.com