Yoga warm-up poses and exercises
Winter weather often means evenings spent under a thick, warm blanket and a cup of tea. Unfortunately, despite your best efforts, you may still feel cold. How can you remedy this? Roll out your yoga mat and perform a few yoga poses that are sure to warm you up. Find out which asanas will instantly warm you up.
Kumbhakasana – plank pose
Plank pose, although one of the basic yoga asanas, is extremely demanding. It's most often used as a transition between poses. It strengthens the abdominal, arm, back, and leg muscles. A yoga mat is essential for performing Kumbhakasana. Kneel on it and place your hands shoulder-width apart, with your elbows straight and your shoulders aligned with your wrists. Your back should be straight. Your head should be an extension of your spine. Gaze downward. Tighten your abdominal muscles firmly and don't relax. Curl your toes, then lift your knees up. Try not to push your buttocks out. Pull them together, and try to pull your tailbone toward your heels. Hold the pose for about 30 seconds.
Parivrtta Utkatasana – Inverted Chair Pose
Another asana that's great for warming up is Parivrtta Utkatasana, or Inverted Chair Pose. This exercise strengthens the back, chest, shins, and ankle muscles. It also stretches the shoulders and glutes. To perform it, stand upright (Tadasana Mountain Pose) and, on an inhale, raise your arms above your head. Then, on an exhale, bend your knees and gently lean your torso forward, bringing your chest toward your thighs. Slowly lower your buttocks toward your heels. Try to maintain balance. Remember to keep your back straight at all times. Fold your hands at chest level as if in prayer, then, on an exhale, turn your torso to the right. Rest your left elbow on the outside of your right knee. Try to look over your right shoulder. Hold this position for 30 seconds, return to Mountain Pose, and repeat the entire sequence on the other side.
Setu Bandha Sarvangasana – Bridge Pose
Bridge pose is not only energizing but also helps release tension from your shoulders and open your chest. You'll need a yoga mat and a yoga block to perform it. Lie on your back and bend your knees. Then, lift your hips up. Support them on your hands. If you like, you can use a block. Place it under your sacrum and interlock your fingers behind it, tucking your shoulders under you. This exercise relaxes your abdominal muscles. You can stay in this position or move to the full variation by straightening your legs and pushing your heels out. Your feet should be hip-width apart. Hold this position for at least a minute. Breathe calmly. Then, bend your knees again. Lift your hips and, if necessary, remove the block from under them. Slowly lower your back to the ground. Straighten your legs and relax.
Performing these poses won't take you long, and they'll definitely warm you up. They'll also help strengthen and relax specific muscle groups. Make sure you have the right accessories and enjoy these warm-up exercises, perfect for those frosty winter days.
