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IMPORTANT, MUST BE READ... : Classic (Static) Warm-Up Poses
Title : Classic (Static) Warm-Up Poses

Classic (Static) Warm-Up Poses

IMPORTANT, MUST BE READ...
by Nina

In add-on to his recent post that focused on dynamic flooring poses (see Dynamic Floor Warm-Up), Baxter volition last sharing to a greater extent than warm-up sequences inwards the future. I sentiment today to complement his projection I’d listing all the static warm-up poses for which nosotros convey instructions on the blog. I’m dividing them into 3 categories, which correspond 3 dissimilar basic ways to start: standing, seated, too reclining. I’ll endeavour to plough over some hints nigh what sort of practices they’re adept for too render the link to the pose instructions. I promise this listing lone volition plough over you lot novel ideas for how to offset your practices.  

(See Iyengar-Style Sequencing, Part 2: Warming Up for information nigh which types of poses volition assist you lot warm upwardly for a sequence that focuses on backbends, seated frontwards bends, seated twists, or inverted poses.)

STANDING WARM-UP POSES  

Half Downward-Facing Dog Pose (Ardo Adho Mukha Svanasana): This fantastic allover stretch opens your shoulders too stretches your arms, back, chest, spine, too legs (in versions 1 too 3), making it a adept warm upwardly for almost whatsoever sort of practice.

Half Widespread Standing Forward Bend (Arda Prasarita Padottanasana): This pose likewise opens your shoulders too stretches your arms, back, hips too legs. It non exclusively helps stretch your hamstring muscles but likewise helps stretch too strengthen your inner thigh muscles, which larn rigid too weak from long hours at a desk or inwards a chair.  

Mountain Pose (Tadasana): This pose supports salubrious overall posture, teaching you lot salubrious alignment of your pelvis too spine over your feet, too your caput over your torso. It likewise cultivates rigid legs, an fifty-fifty residual betwixt your feet, too an fifty-fifty opening inwards your pectus too your upper back. Versions 3 too iv (Reverse Namaste too Clasped Elbows) opened upwardly your front end chest, opened upwardly your shoulder joints for taking your arms behind your back, strengthens the muscles betwixt your shoulder blades, too stretches your forearms too wrists.  

Upward Hands Pose (Urdva Hastasana: This pose provides the postural benefits of Mountain pose spell at the same fourth dimension stretching too strengthening your arms too shoulders. The slight backbend inwards your upper dorsum opens your chest, encouraging a adept inhalation, too helps contrary text cervix or caput frontwards syndrome. The 3 variations render fifty-fifty to a greater extent than benefits!  

Upward Hands Modified (Urdva Hastasana): This pose is an easier version amongst arms angled for tight shoulders.  

Upward Hands at the Wall (Urdva Hastasana): Using the wall for back upwardly allows you lot to increment the overall stretch too to concord the pose for longer periods of time.  

Half Upward Hands at the Wall (Arda Urdva Hastasana): This provides an splendid stretch for the entire side of your body, preparing you lot backbends, frontwards bends, too standing poses. Also opens upwardly your side pectus too armpit, areas that tin plough over notice bound your arms going overhead.  

Standing Cow-Face Pose (Gomukasana): Because the pose industrial plant your 2 arms differently, it’s almost similar 2 poses inwards one, taking your shoulders too arms through much of their attain of motion. The pose likewise stretches too strengthens your shoulder blades, upper dorsum too neck.  

Eagle Pose Arms (Garudasana): The pose increases mobility inwards your shoulders too releases tension from surely parts of your shoulder joint. It moves your shoulder blades on your rib cage into upward rotation, encouraging an important, functional motion for salubrious shoulders too arms.  

Modified Eagle Pose Arms (Garudasana): This pose is easier version of Eagle pose arms for those amongst really tight shoulders.  

Bear Hug: This is a modified means to piece of job towards total Eagle pose arms.  

Standing Locust (Salabasana). This opens your chest, address tightness that limits your arms moving into extension behind your body.  

Standing Chest Opener: This pose opens your chest, lengthing component division of the pectoralis major musculus that lies nether your pectus tissue.

Standing Forward Bend (Uttanasana): This pose stretches the muscles too fascial connexion tissues along the entire dorsum surface of the body, too opens the dorsum buttock muscles, the hamstrings, too the calf muscles. It likewise lengthens the long too to a greater extent than vertically oriented muscles that business the sides of the spine too cervix area. Because it’s a partial inversion, it tin plough over notice assist make you lot for total inversions.  

Standing Leg Stretches (Padangusthasana): The 3 versions of this pose stretch your hips inwards several dissimilar directions spell likewise stretching the backs of your legs too lengthening your lower back.  

Downward-Facing Dog Pose (Adho Mukha Svasana): This pose opens upwardly your shoulders too upper dorsum too stretches too lengthens the muscles inwards your lower back, the backs of your hips, too the backs of the legs (especially the hamstring too calf muscles) spell at the same fourth dimension strengthening your upper body. Because it’s a partial inversion, it tin plough over notice assist make you lot for total inversions.  

SEATED WARM-UP POSES  

Hero Pose (Virasana): This pose teaches adept sitting posture too strengthens the dorsum muscles needed to back upwardly your spine inwards a salubrious position. It likewise stretches the front end of your thighs, shins, too ankles.

Easy Sitting Pose (Sukasana): This pose teaches you lot how to sit down amongst adept posture inwards your other seated yoga poses too inwards everyday life spell strengthening the dorsum muscles needed to back upwardly your spine inwards a salubrious spot too stretching several of your hip muscles.  

Cobbler’s Pose (Baddha Konasana): This pose stretches your inner thighs, improving the attain of motion of your hip joints. You tin plough over notice usage it to make for to a greater extent than advanced seated poses that require openness of the hips equally good equally for standing poses that require adept inner thigh length.  

Hunting Dog Pose: This pose energizes too strengthens your entire body. When you lot elevator both your arm too leg, you’re strengthening shoulder, arm, too leg muscles, equally good equally upper too lower dorsum muscles too pelvic too nitty-gritty muscles.  

Puppy Pose: This pose helps construct upper body forcefulness spell likewise increasing flexibility inwards the shoulders. As a side effect, if you lot conduct house your spine neutral, you lot likewise strengthen your front end abdominal muscles (and who doesn’t honey that).

RECLINING WARM-UP POSES  

Supported Backbend: This pose stretches the muscles too fascia of your front end body, both the long axis of your belly too pectus too the side-to-side axis from your breastbone out to your shoulders. The versions amongst the arms overhead add together fifty-fifty to a greater extent than stretch along your longitudinal length.  

Reclined Arms Overhead (Supta Urdva Hastasana): Provides a gentle too effective means to opened upwardly tight shoulders, equally you lot tin plough over notice concord the pose longer than a standing version.  

Reclined Twist (Jathara Parivartanasana): This pose activates too stretch the diverse layers of rotating muscles that assist to spin your spine approximately its vertical axis, strengthening these muscles if they are weak too releasing excessive tension that tin plough over notice construct upwardly inwards them. This pose is likewise adept for edifice nitty-gritty strength.  

Reclined Leg Stretch (Supta Padangusthasana): This classic stretch pose is both a hip opener too a leg stretch, equally it stretches your hips inwards several dissimilar directions spell likewise stretching the backs of your legs too lengthening your lower back.

Happy Baby Pose (Ananda Balasana): This splendid hip opener deeply folds your hip joints, improves the rotation of your thighbones inwards the joints, too stretches the inner thigh muscles, which tin plough over notice increment your attain of motion inwards these directions. And fifty-fifty though your knees are bent, many of you lot volition likewise experience some stretch inwards your hamstrings.

Child’s Pose, Arms Forward Version (Balasana): This version of Child’s pose is splendid for helping to opened upwardly your pectus too upper dorsum inwards training for poses similar Downward-Facing Dog pose or fifty-fifty backbends.  

Legs Up the Wall Pose (Viparita Karani): Does this 1 surprise you? Because this pose stretches the backs of your legs, it tin plough over notice last a adept means to warm upwardly for a frontwards curvature practice. And if you’re tired earlier practice, it allows you lot relaxation upwardly earlier you lot displace on to to a greater extent than demanding poses.

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