Yoga Guide Warm-Up Poses

Warm-Up Poses

Upper Body Twist:

❖ stand straight with your legs apart
❖ inhale raise the hands up from the sides on the
shoulder level
❖ exhale and turn to the left in the waist keeping both
the arms and shoulders straight
❖ turn as far as possible
❖ inhale and twist back to the front
❖ exhale and twist to the right side
❖ this is one round
❖ repeat one more time

Forward/Backward Bend:

       

❖ stand straight with your legs apart
❖ inhale bring your hands on the waist
❖ exhale and bend forward from the waist keeping the
knees straight
❖ bend down as much as possible
❖ inhale and come back to initial position
❖ exhale and bend backward
❖ inhale come back to initial position
❖ this is one round
❖ repeat one more time

Side Bends:

❖ stand straight with your legs apart
❖ inhale bring your hands on the waist
❖ exhale and bend the body in the waist to the left side
❖ keep the knees straight
❖ inhale and come back to initial position
❖ exhale and bend the body in the waist to the right
side
❖ inhale and come back to initial pose
❖ this is one round
❖ repeat one more time

Upper Body Rotation:

❖ stand straight with your legs apart
❖ inhale bring your hands together above the head
❖ exhale and bend forward from the waist keeping
the knees straight
❖ inhale rotate your upper body to the left
❖ continue inhaling and bend to the back
❖ exhale and bend to the right
❖ continue exhaling and bend forward
❖ inhale and go back, rotate to the right
❖ keep inhaling and rotate to the back
❖ exhale and rotate to the left
❖ keep exhaling and rotate to the front
❖ get back to initial standing pose
❖ this is one round
❖ repeat one more time

Shoulder Rotation:

❖ stand straight with your legs apart
❖ your hands on the shoulders
❖ breathe normally
❖ start rotating your arms in big circles to the back - 5
circles
❖ repeat rotation to the front - 5 circles
❖ release the hands and get back to initial standing
pose

Wrists Rotation:

❖ stand straight with your legs apart
❖ bring your hands in front on the shoulder level
❖ start rotating your both wrists
❖ rotate 5 circles to the outer side, then 5 circles in the
opposite direction
❖ release the hands and get back to initial standing
pose

Head Rotation:

❖ stand straight with your legs apart
❖ bring your hands on the waist
❖ bend the neck forward and start rotating to the left, to
the back, to the right and front
❖ rotate back to the right, back, left and front
❖ repeat one more time
❖ straighten the neck and release the hands, come
back to the initial standing pose.


Swinging While Standing Pose:

❖ stand straight with your legs apart
❖ raise the arms over the head, keeping the elbows
straight
❖ bend forward and swing the trunk down from the hips
❖ allow the arms and head to swing through the legs
❖ be tension free like a rag doll
❖ return smoothly to the upright position with the arms
raised
❖ inhale forcefully through the nose while raising the
arms up and exhale forcefully while swinging
downwards
❖ repeat 10 times