What are the yoga warm-up poses?

Yoga is a health-preserving method that modern people like very much. It can not only cultivate one’s body and mind, but also regulate the body’s sub-health, thereby achieving the effect of improving immunity, body flexibility and weight loss. When doing yoga, some movements are more difficult, so we must warm up first to avoid joint injuries, especially in cold weather. So, what are some yoga warm-up poses?

Yoga warm-up pose

1. Jogging: Stand up straight, keep your back straight, and jog in place for 60 seconds

2. Knee-lifting exercise: Stand straight and lift your knees 20 to 30 times

3. Biceps femoris exercise: Stand with your legs open to shoulder width, kick one leg back, and lightly touch your buttocks with your heel, alternating between legs.

4. Left and right skiing practice

Stand with your feet shoulder-width apart, raise your arms above your head, and begin swinging to one side. Cross your right leg behind your left leg while swinging your arms vigorously behind your back. Return to the starting point and practice the opposite side.

5. Kick forward with your knee raised. Stand up straight, with your arms in a boxing position, and kick forward quickly, continuously, and with control.

6. Stand up straight with your arms rotated in front of your chest, open your legs slightly wider than your shoulders, bend over and cross your right arm to touch your left foot, then repeat the exercise on the opposite side.

7. Stand up straight with your knees raised while marching on the spot. Tighten your abdomen, keep your back straight, lift one leg, and touch the raised knee with the other hand. Then return the leg to its original position and repeat the exercise.

8. Half squat with your legs open to shoulder width, stretch your hands forward, bend your knees down, slowly stand up again, and repeat the exercise

9. Shoulder Exercises

Stand up straight with your arms relaxed and your shoulders rolled forward, then backward, and repeat.

Stand up straight, stretch your arms, and move in circles clockwise and counterclockwise for 60 seconds each.

Stand up straight, legs slightly apart, right arm extended to the left chest, left hand on the right arm upper arm to stretch the right arm toward the back, the other arm repeat, arms alternate

10. Chest Exercise: Stand up straight, legs slightly apart, arms straight behind your back, fingers crossed, arms stretched out

11. Side waist stretch: Stand up straight with your legs open in a V shape. Stretch your right arm over your head while bending your body to the left. Repeat the movement and practice on the opposite side.

12. Posterior thigh stretch

Open your feet to shoulder width, lean forward and downward, and hold your ankles with your hands.

13. Front thigh stretch

Stand up straight and lift your right leg back to your hip level, holding your heels with both hands for balance, and repeat on the other side.

14. Hip Stretch

Sit down with your legs straight and crossed. Lift your right leg toward your chest and cross it with your left knee. Place your right foot on the ground next to your left knee. Bend your body forward, hold your left foot with both hands, and lower your head. Switch legs and repeat on the other side.