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    5 warm-up exercises to help you get, set, go with yoga daily

    By NCVC Staff | Published on Sep 26, 2023

    Yoga is known for its incredible health benefits and the ability to align the body, mind, and spirit. However, many people overlook the importance of warm-up exercises before diving into their yoga routine. While they may seem mundane, these gentle stretches can significantly enhance your performance and overall fitness.

    Proper warm-up exercises prepare your muscles and nervous system for the main workout, allowing you to achieve optimum results. They also enhance your brain’s ability to anticipate and adapt to the movement patterns of your yoga practice.

    The Best Pre-Yoga Warm-up Exercises for Daily Practice

    We talked to Shynee Narang, a certified yoga instructor, to gather the best warm-up exercises to perform before your daily yoga routine. These exercises will help you maximize your performance and get the most out of your practice.

    1. Torso Strength Increase: Vakshsthala Shakti Vikasak

    This exercise focuses on increasing the strength of your torso and chest, while also improving lung capacity.

    How to perform it:

    • Stand with your feet together, arms by your side, and keep your head straight with your eyes open.
    • Inhale deeply as you raise your arms above your head, stretching your head, arms, and upper body.
    • Exhale and return to your starting position.
    • Remember to use only your upper body to bend backward, avoiding any movement in your waist.
    • Breathe in through your nostrils throughout the exercise.
    • Repeat this exercise 10-15 times to experience its full benefits.

    2. Full Arm Strength Increase: Purnabhuja Shakti Vikasak

    This exercise focuses on strengthening your full arms and opening your shoulder joints.

    How to perform it:

    • Stand with your feet together, head straight, and eyes wide open. Clench your fists by bringing the thumb in and folding it with your forefingers.
    • Inhale deeply, expanding your chest, and hold your breath. Start rotating your arms fully, keeping your elbows straight.
    • Exhale when holding your breath becomes difficult, while simultaneously extending your arms outwards.
    • Perform this exercise 10 times in both clockwise and anticlockwise motions for optimal results.

    3. Thighs Strength Increase (Kriya I): Jangha Shakti Vikasak

    This exercise targets the strength and flexibility of your legs and thighs, providing a thorough warm-up for your entire body.

    How to perform it:

    • Stand with your feet together, head straight, and eyes open. Inhale deeply while raising your arms up and simultaneously jump, spreading your legs as wide as possible.
    • Exhale and bring your arms down, bringing your feet back together.
    • Repeat this exercise 15-20 times or more to get your body fully warmed up for your yoga practice.

    4. Thighs Strength Increase (Kriya II): Jangha Shakti Vikasak (Half Squats)

    This exercise, similar to half squats, targets your legs and core, providing strength and stability.

    How to perform it:

    • Stand with your feet together, head straight, and eyes open. Inhale and extend your arms in front of you.
    • Exhale as you squat down, mimicking the action of sitting on a chair.
    • Inhale and return to the starting position.
    • Repeat this exercise 10-15 times to activate your legs and core muscles.

    5. Whole Body Strengthening: Sarvang Pushti

    Sarvang means “whole,” and ang means “body parts.” This warm-up exercise aims to strengthen and lengthen your entire body, improving flexibility.

    How to perform it:

    • Stand straight and raise your arms above your head, interlocking your fingers.
    • Inhale as you bring your torso close to one leg, bending sideways, and exhale.
    • Inhale again and bend backward, pushing your hips forward in a semi-circle motion.
    • Exhale as you complete the semi-circle by touching your torso to the opposite leg.
    • Repeat this exercise in the reverse direction to complete one round.
    • Perform this workout for 10-12 rounds to unlock the full potential of this exercise.

    Now that you have these five warm-up exercises in your arsenal, you’re ready to kickstart your yoga practice with the energy and focus it deserves. Remember to prioritize your warm-up routine to maximize the benefits of your yoga practice. Get ready, set, go with yoga every day!

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