#Hatha yoga warm up sequence how to
#Hatha yoga warm up sequence full

To release, pivot the body into downward facing dog and start over on the other side. As you hold for at least 5 breaths, focus your effort on becoming lighter through your breath, core engagement, and through the placement of your grounded hands and feet. Finally, extend your left arm as you externally rotate your left shoulder.

Try stacking your right shoulder above your right, grounded wrist. Begin pressing into all four corners of your left foot as you lift your hips. Make sure your left foot is parallel to the short edge of the mat. Place your left foot on the ground in front of your right knee. From Downward-Facing Dog, start shifting your body weight into your right hand as you pivot on the outer edge of your right foot.

#Hatha yoga warm up sequence full

See also Moving Toward Monkey Pose Side Plank, VariationĪdding a “kickstand” to Side Plank is a great way to warm up your hips and IT Band in preparation for the full form of the pose ( Vasisthasana). After breathing through this posture for at least 5 breaths, release by bending the right knee and placing the sole of the right foot on the floor.

You can deepen the hamstring stretch by gently bowing forward with an open heart and long spine. Exhale as you square your hips by shifting the right hip back and the left hip forward. Bring your hands, fingertips, to the ground or blocks underneath your shoulders. Leading with your hips, slowly shift your body weight toward your back heel as you begin to straighten your right leg (going only as far as is comfortable) and flex your right foot. See also Claire Missingham’s Flow to Balance Your Lower Chakras Half Splits (Half Monkey Pose)įrom a Low Lunge with your right foot forward, gently place your left knee on the ground. During a round of about 8-10 breaths, energetically keep the back knee lifted, the spine long, and the heart soft. Exhale and allow for surrender and to guide your hips deeper into your Low Lunge. Inhale to externally rotate your shoulders. Press into the big toe of the left foot as you hug both legs in toward your center line and keep your left knee lifted. Frame your right foot with both hands, coming onto your fingertips. Try stacking your right knee above your ankle as you press into all four corners of the right foot. Low Lunge, Variationįrom Downward-Facing Dog, step your right foot forward. See also 3 Ways to Make Downward-Facing Dog Feel Better for You. And Down Dog can be used as a transition pose between postures in this series. Downward-Facing Dog is a great home base for hip-focused poses, like Side Plank, or Vasisthasana. Begin to stabilize the pose and elongate the sides of your body by pressing the heart toward the back of the mat.

Press into all four corners of both palms while lifting your hips and pressing your heels down toward the ground. With your feet about hip-distance apart, start warming up your hamstrings by pressing one heel down and shifting the weight to that side, then moving in the same way on the other side.

#Hatha yoga warm up sequence how to

In this class, you’ll learn how to better identify student needs, make compassionate and inclusive language choices, gracefully offer pose alternatives, give appropriate assists, reach out to neighboring communities, and expand and diversify your classes.īegin to warm up the body by coming into Downward-Facing Dog. Sign up now for Yoga Journal’s new online course Inclusivity Training for Yoga: Building Community with Compassion for an introduction to the skills and tools you need as a teacher and as a student. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!