Flow Yoga to Warm up for Exercise

Being an athlete most of my life, I’ve come to relay on warming up before any exercise. Especially because I’ve lived in places where it snows. It’s been vial that I warm my body before a run. If I go without warming up, I notice a big difference in how my performs.

Without proper warm up, my ankles feel as though they might give out. My knees and legs feel weak.

retreating warrior

retreating warrior

I have always been a person who makes time for working out in the morning first thing. Mostly because I like to start my day with exercise. My thinking is clear and it lifts my mood. I also struggle with energy in the afternoon. When I was working full time, I wanted to curl up and take a nap after lunch. Now that I’m working and taking care of my three year old, I have even less energy. So workouts have to happen in the morning or most of the time they don’t happen.

I’m not a morning person, at all. So taking a huge amount of time to warm up before working out or running is not really an option. I don’t have time for it.

But I do have time for a few yoga poses that double as a dynamic warm up! There are no static (held for more than a couple seconds) stretches in this warm up flow. Placing the body in a static stretch/pose before movement can create injury. No one wants that, am I right?

This warm up yoga flow will have you moving and done in about 10 minutes. If you don’t have ten minutes, pick three or four of the poses listed below to get your body warm. Make sure to keep the poses moving after holding a second or two.

Warm up Flow:

Note: Move between each pose set listed, using a full round of breath (inhale and exhale) for each pose before moving to the second pose. i.e. Hold downward facing dog for an inhale and exhale then move to plank and hold for an inhale and exhale. Move back to downward facing dog, etc.

Child’s Pose to Cobra: Starting in child’s pose move into cobra by keep the chest low and moving forward until the belly is on the earth. Press into the hands to lift the chest. Lower the chest slightly, bend the knees and press the hips back toward the heels. Move through these two poses a few times.

Downward Facing Dog to Plank: Press the hips up and back, making an inverted “V” with the body. Inhale bringing the body forward into plank pose, top of a push-up. You can bring the knees down if needed. Hold plank and press back to downward facing dog. Repeat a few times.

Hovering Tabletop to Downward Facing Dog: From downward facing dog, bend the knees toward the earth until the knees are hovering an inch or two above the floor. Continue to move between the two poses a few times.

Three Legged Dog with Knee to Nose & Elbow: Lift the right leg up behind in downward facing dog. Exhale bringing the knee forward toward your nose. Scoop the belly up and press the mat away to engage through the core. take the sequence a few times before switching sides.

Modified Lunge to Half Splits: From downward facing dog, step the right foot forward between the hands and bring the left knee down to the mat. Extend the chest forward, working the hips forward. Straighten the right legs as you walk your hands and hips back toward the left foot. Coming into half splits. Alternate between the two poses a few times.

Mountain Pose with Upper Body Twist: Standing at the front of the mat, with feet hip distance or slightly closer together, reach the arms up toward the sky. Exhale, twisting to the right. Left arm forward, right arm back and gaze back toward the right hand. Inhale back to the center, exhale to the left. Continue with the twists for a few rounds.

Warrior I & Pyramid Pose: From downward facing dog, step the right foot forward, spinning the back heel down and toes turned in to a 45 degree angle. Bring torso and arms up toward the sky, pointing the chest forward (warrior I). Straighten the front knee, hinge the torso forward over the front leg (pyramid pose). Carefully and slowly move between the two poses a few times and switch sides.

Dynamic Warrior II: Step the right foot forward while turning the back heel down and toes slightly in. Making a line from the front foot heel to the back foot arch. Hips are open to the long side of the mat. Right arm is reaching forward, left arm reaches back. Straighten the front knee, bend the front knee. Carefully move a few times and switch sides.

Retreating Warriors: From warrior II, straighten the from knee, bring the front toes up, shifting the weight to the back leg. Bend the back knee bringing the hips down toward the earth. Hands can be at heart center or hips. Straighten the left leg, while bending the right knee and shifting the hips to the right. Move back and forth a few times, nice and easy.

Have a great warm up!



Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction.  If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.

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