Warm-up postures are especially beneficial when practicing yoga. In order to avoid repetitive injuries, warm-up exercises can serve to make your muscles, joint and ligaments more supple and cooperative when you introduce more challenging postures later on. Don't be fooled by the use of the term "warm-up." The postures you use to warm up can also be very challenging and become an integral part of your yoga practice as you become more advanced.
Downward Facing Dog
Adho Mukha Svanasana is the Sanskrit name for the downward facing dog pose. To try this pose, begin on your hands and knees, lift your tailbone to the sky and straighten your arms and legs as much as possible while you roll over the toes, coming into the pose. Think of creating a triangle with the floor as your base. Ground down through your palms and feet as you lengthen your spine and bring your chest toward your thighs. Keep your head and neck relaxed.
Bound Angle Pose
Bound angle pose is effective to open the groin and hip area. Begin by sitting with your legs straight out in front of you. As you exhale, bring the soles of your feet together directly in front of your pelvis. Pull your heels toward your pelvis as much as you can. Grasp your toes, ankles or shins--whichever is most comfortable. Sit up and allow your thighs to fall toward the floor without forcing them. Stay in this pose for several breaths, letting the knees come closer to the floor with each exhale.
Cat Pose
Cat pose, or Marjaryasana, provides a gentle massage to your spine and internal abdominal organs. To perform cat pose, begin on your hands and knees in a flat back position. Your knees should be directly under your hips and your wrists should be under your shoulders. Look down at the floor between your hands. Inhale fully in this position. On the exhale, round your spine and bring your chin toward your chest. Keep your shoulders and knees in the same position as you do this. Inhale as you return to the starting neutral position. Repeat the movements while breathing slowly and deeply.
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