by KassandraR | Mar 25, 2017 | 20 min yoga, all ranges yoga class, free youtube yoga class, pre exercise heat up, exercise sequence, yoga for athletes, yoga sequence, yoga heat up, yoga with kassandra
SIGN UP FOR MY **FREE** 7 DAY YIN YOGA IMMERSION PROGRAM TO IMPROVE FLEXIBILITY!
You’ve obtained your exercise gear on, and are able to get your sweat on… however not so quick! It is advisable to heat these muscle groups up earlier than leaping proper in.
You wouldn’t simply flip your automobile on within the midst of winter and count on to hit the freeway straight away would you? The identical factor applies in your physique. First it’s good to heat up your muscle groups, get your coronary heart fee elevated and lubricate the joints.
Fortunate for you, I’ve obtained a brand new 20 MINUTE PRE-WORKOUT WARM UP yoga class, over on my YouTube channel.
I’ve described 6 of my favourite heat up poses beneath.
1. Balancing Desk Pose
Bounce begin your stability, lengthen the backbone and focus in on coordination with this nice starter transfer. From desk high, prolong one leg and flex your foot, then attain ahead with the other arm. After you have discovered your stability, exhale to deliver knee and elbow to fulfill, with a slight rounding of the again. Inhale to stretch out, repeat a number of cycles, then change to the opposite aspect.
Transfer via the following 4 poses all on one aspect first, after which change sides. This sequence will stretch your legs out, open up your chest and shoulders, strengthen you core and slowly ease you into figuring out.
2. Three-legged Canine to Plank Crunch
Make your means into down canine. As soon as settled, prolong the appropriate leg up, whereas holding your hips squared to the bottom. Float ahead to plank pose, tapping your knee to chest. Inhale again, exhale to come back ahead, this time knee to nostril. Inhale again, exhale ahead putting the appropriate foot between palms.
3. Excessive lunge
Coming first right into a low lunge, clasp palms behind your again. Tucking the toes, raise the knee. For a extra full physique stretch, attain again with the clasped palms and dive ahead with the higher physique, creating one lengthy line from crown to toes of the prolonged leg.
4. Revolved Lunge
Putting the left hand down, open up the chest twisting to the appropriate. Attain to the sky as you attempt to stack the appropriate shoulder over the left. Sustaining the bend within the entrance knee, work thigh near parallel with the bottom.
5. Modified Facet Plank
Returning left knee and palms to the bottom, straighten the appropriate leg out behind you. As soon as balanced, attain up with proper hand. Take this pose additional and hearth up some additional muscle groups, by hovering the appropriate leg off the ground.
Repeat poses 2 via 5 on the left aspect.
6. Thread the needle
Laying in your again with knees bent, raise the appropriate foot, crossing the ankle over the left knee. Loop proper hand underneath proper leg, clasping each palms collectively on the left knee, pulling it in direction of your abdomen. Utilizing your palms solely as wanted to softly open into the stretch. After a collection of gradual regular breaths right here, this pose might be repeated on the opposite aspect.
Searching for a full yoga exercise to modify up the routine? Attempt my Vinyasa Yoga HIIT Power & Sculpt video.
Scuffling with stiff muscle groups and an absence of flexibility, attempt my 7 Day Yin Yoga Immersion program ! Open to learners, obtain seven Yin Yoga lessons (every 30-60 minutes lengthy) in your inbox! CLICK HERE TO SIGN UP.
Might Mornings on the Mat
Launch and Loosen up the Hips for Higher Sleep
The Greatest Yin Yoga Poses to Fall Asleep Quick
– “pre workout yoga”