1. Say a Cheer for the Sun
A sun salutation is one of the key yoga postures in Hatha yoga. It improves circulation, stretches all the major muscle groups and encourages calm, focused breathing. To start, stand with your feet together and reach up for the sky with both hands. Breathe in and hold. On the out breath, bend at the waist and grab your ankles. On the in breath, bend at the knees and place your hands flat on the ground. On the out breath, jump and push your feet back so your toes are on the ground and your body is parallel with the floor. On the in breath, roll your hear and neck up, stretching it towards the ceiling. On the out breath, jump and bring your feet forward so they tuck underneath you. On the in breath, stretch up to your full length. On the in breath, bring your arms down to your side and then clasp them together in front of you just below your chin.
2. Stretch the Muscles
To fully stretch your muscles, practice the turning and twisting poses of yoga. A great posture for cheerleading warm-ups is the Nataraja-asana, or the King of the Dance. Start with your feet together, standing up straight with your hands at your sides. Breathe in. Bend your right leg back until your heel touches your butt. Grab your ankle with your right hand. Stretch your left arm a shoulder height in front of you. Lift your leg up as high as possible, and stretch your right arm up at a 45-degree angle. Stop and hold as you breathe in and out. Focus on keeping your body still. Gently return your foot until your heel touches your buttocks and move your arm down until it's parallel with your shoulder. Drop the foot slowly to the floor and return your arm to your side. Repeat this pose on the other side.
3. Just Relax
You can use yoga in cheerleading warm-ups by doing the child pose to relax your muscles. Sit on the floor with your legs tucked underneath you. Move your legs hip distance apart and rest your buttocks on your heels. Your hands rest on your thighs, palms open and face down. Take a deep breath in. As you breathe out, stretch your arms forward and bring your check down to touch your knees. Place your forehead on the floor if you can, and move your arms to your sides. Breathe in and out as you hold this position for three minutes. Return to the upright position and repeat.
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