Practicing yoga involves stretching through various poses. We know that it is important to warm up before engaging in any stretching exercise. So, do we need to warm up before practicing yoga? And how should we warm up before practicing yoga?
Do we need to warm up before practicing yoga?
Yes, it is necessary to warm up before practicing yoga.
Warming up helps the practitioner to focus on their breath and increase oxygen intake through deep breathing, enhancing physical strength and preparing the body for the yoga poses. Warming up also improves blood circulation to the extremities, allowing the body to easily transition into different poses and preventing injuries.
How long should we warm up before practicing yoga?
It is recommended to warm up for 5 to 10 minutes before practicing yoga. If during the practice, you feel that your body is fully opened up and flexible, you do not need to strictly adhere to the time limit and can stop warming up and start the practice. It is important to warm up all parts of the body before practicing yoga.
Warm-up exercises for the head and neck
The practitioner should sit in a half lotus position, hands placed on the sides, lower the head, bringing the chin as close to the chest as possible, stretching the back of the neck. Slowly turn the head to the right, stretching the left side of the neck. Then, rotate the head slowly in a clockwise direction, stretching the neck muscles. Always maintain a slow breath. Slowly turn the head from the right side to the back, chin up, stretching the muscles in the front of the neck. Pay attention to not make the neck movement too large or forceful, maintain a steady and even rotation to avoid neck injuries.
People who work or study for long periods of time sitting at a desk are particularly prone to neck pain. Practicing warm-up exercises for the neck can help relieve and prevent cervical spondylosis. Moreover, some yoga poses can put pressure on the neck, so warming up in advance can prevent neck injuries.
Warm-up exercises for the shoulders
The practitioner should stand up straight, hands lightly placed on the shoulders with palms facing down, arms parallel to the ground, eyes looking straight ahead. Without moving the fingertips, rotate the shoulders clockwise, trying to make the biggest circle possible with the elbows. Rotate in a clockwise direction three times, then repeat in a counterclockwise direction three times. Return to the standing position and rest. Note that this exercise is a circular movement of the shoulders, so the head and body should remain still during the practice.
This exercise can relieve shoulder soreness and fatigue, relax the shoulders, and prepare them for yoga poses.
Warm-up exercises for the arms
The practitioner should sit in a half lotus position, extend the right arm forward, palm facing outward, place the left hand under the right palm, supporting the right arm, and use the left hand to stretch the right arm to the left, keeping the right arm parallel to the ground and the left elbow pointing towards the ground. Maintain this posture for 30 seconds, then repeat in the opposite direction. Relax the arms, bend the left arm behind the back, place the left hand on the back, left elbow pointing towards the sky, hold the left elbow with the right hand, and stretch to the right. Then switch directions and repeat. Relax the arms in front of the chest, interlock the fingers, palm facing up, raise the arms over the head, and stretch the arms as much as possible. Repeat this set of exercises at least 3 times.
This exercise stretches the arm joints, prevents symptoms such as carpal tunnel syndrome and keyboard hand caused by work, and also ensures proper stretching of the arms in yoga poses, avoiding arm injuries.
Warm-up exercises for the waist
The practitioner stands on the yoga mat, legs naturally apart, hands placed on the waist, lift the upper body as much as possible, using the waist as the pivot point, bend the upper body down, keeping the back parallel to the ground. Starting from the right side, rotate the upper body in a clockwise direction, always looking straight ahead. Rotate clockwise and counterclockwise three times each, then return to the center position and rest.
This exercise enhances the flexibility of the waist, relieves waist soreness, and prevents injuries during waist stretching in yoga poses.
Warm-up exercises for the legs and feet
The practitioner sits on the yoga mat with a straight back, feet soles facing each other, use force to bring the feet closer to the perineum. While breathing evenly, press the knees down, feeling the stretch in the inner thigh muscles. Straighten the feet, inhale, hook the toes upward, bending the ankle joints as much as possible, exhale, press the toes down, keeping the top of the foot straight. Use the heels as the axis, rotate the toes in a clockwise direction, rotate six times, then rotate counterclockwise six times. Slightly separate the feet, rotate the left toes clockwise and the right toes counterclockwise at the same time, rotate six times, then rotate the left toes counterclockwise and the right toes clockwise six times.
