What are some warm-up exercises before doing yoga?

Yoga is a relatively soothing exercise, but you still need to do warm-up exercises before practicing yoga. Yoga warm-up exercises do not require running ten laps or twenty rounds of sprints. All you need to do is adjust your breathing and stretch your body's muscles and bones. So you can simply stretch, press your legs, etc. There are many ways to warm up. Here we will introduce some warm-up exercises before yoga.

Head-on-knee kick

Action: Sit on the edge of a fitness ball with your legs together. Inhale, raise your hands, and keep your back straight. Exhale, bend forward, keep your abdomen close to your thighs, your forehead close to your calves, grab your ankles with both hands, and press them on the ground. Hold the pose for 15 seconds. After finishing, inhale and return to the starting position. Repeat 3 to 5 times.

Effect: stretch the back and posterior thigh muscles, promote blood circulation, and make the legs more elastic and soft.

Note: Keep your legs straight, relax your back muscles, do not hold your breath, and practice abdominal breathing.

Locust pose on the ball

Action: Kneel behind the ball, with your thighs and abdomen pressed against the ball, and your hands on top of the ball. Exhale, support your body with your hands, lie flat on the ball, and balance on the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot. Hold the pose for 15 seconds. When you're done, return to the starting position, switch feet and repeat. Repeat 2 to 3 times.

Effect: Exercise the buttocks and posterior thigh muscles, enhance the buttocks line, and help prevent buttocks from sagging and deformation.

Note: Focus on your buttocks and the back of your thighs, keeping your legs straight.

Dancer Pose

action:

1. Place the yoga ball about 0.5 meters in front of your body and press the ball with both palms.

2. Lift your left foot and pull it up with your left hand. Hold for 30 seconds and then return to the original position and do the same on the other side.

Effect: Strengthen waist and abdomen, reduce back and buttocks fat.

Combat

action:

1. Place the ball under your hips, bend your front leg 90 degrees, and make sure the soles of your feet are completely in contact with the ground.

2. Take the ball out from under your crotch, lift it high, stretch your arms, and hold for 30 seconds.

Effect: Strengthen thigh muscles and eliminate excess fat in lower limbs.

The above article introduces some warm-up movements with different prices. You can choose the warm-up method that suits you best and is most comfortable according to your actual physical condition. Only after the warm-up is completed, you can perform some basic yoga movements. You can start with simple movements, adjust your breathing, and then slowly increase the difficulty and intensity of yoga.