Warm-up exercises provide a useful transition between hectic daily life and a focused Yoga session. Stretches and other exercises will help you relax and release tension as you loosen your joints, ligaments and muscles. Try a variety of warm-up exercises to see which ones work best for you.
Neck Exercises
Release the tension in your neck with simple warm-up exercises. Stand upright and imagine your head balanced atop an invisible column that aligns with your tailbone. After each movement, return your head to this position. Begin by bending your neck to bring your chin to your chest. Then bend your head to the right to bring your head toward your right shoulder. Bend your neck backward so that your eyes point toward the ceiling. Bend your neck to the left to bring your head toward your left shoulder. Repeat these exercises several times.
Shoulder Exercises
Release shoulder tension with this simple exercise. Stand up straight and relax your shoulders and neck. Lift your right shoulder and then let it drop. Lift your left shoulder and then let it drop. Then lift both shoulders together and let them drop. Repeat this pattern several times.
Circle Exercises
Use circling exercises to warm up your lower back, hips and knees. For each exercise, complete 32 clockwise rotations and then 32 counterclockwise rotations.
To warm up your lower back, stand upright with your legs and feet together. Place your hands on your lower back. Imagine your knees, hips and shoulders aligned along an invisible line. Concentrate on your tailbone and circle it around that invisible line.
To warm up your hips, stand with your legs spread apart so that your feet align with your hips. Point your toes forward and put your hands on the sides of your hips with your fingers pointing toward your tows. Rotate your hips in an oval.
To warm up your knees, stand with your feet together and bend your knees. Put your hands on your knees with your arms straight and your fingers pointing toward your toes. Keep your knees together and rotate them in a circular motion.
Knee Hugs
Knee hugs help loosen up your body and warm up your leg, back and arm muscles. For the single-knee hug, lie on your back with legs straight and then bend one knee. Draw that knee toward your chest and put your arms around the bent leg, grasping below the knee. Breathe deeply in and out, hugging your knee closer to your chest as you exhale. Repeat with the opposite knee. For the double knee hug, bend both knees and clasp your hands over both shins. Breathe deeply in and out, hugging your knees closely with each exhaled breath.
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