Reason 1: prevent yoga injury
Warm-up exercise can help us raise the temperature of muscles and our own body temperature, and ensure the safety of exercise. Warm-up exercises can "warm up" our bodies, relieve the rigidity of our bodies, make it easier for our bodies to pose and prevent our bodies from being hurt; In addition, practicing yoga can reduce the stiffness of the body, because increased oxygen supply and circulation can reduce the lactic acid produced by muscles.
Reason 2: Focus on breathing.
An important reason for warming up before practicing yoga is that it allows you to concentrate on your breathing. Through warm-up, we can adjust our psychological state and let us devote ourselves to sports more quickly. And increase the inhaled oxygen through deep breathing, thus enhancing physical strength and preparing for practicing yoga. These warm-up exercises can also wake up the body in the morning or calm down at the end of a busy day.
Reason 3: Improve the practical effect.
Yoga warm-up exercise can increase the blood flow of the body, accelerate the diffusion of oxygen and increase the oxygen supply of muscles. Therefore, the blood circulation at the end of the body is improved, which is very helpful for feeling the stretching of the body posture. The biggest advantage of warm-up is that you can better complete yoga movements and have a stronger awareness of body placement. This process helps the brain to focus on the yoga posture to be practiced.
No 1。 Heating head
Bow your head, feel the neck muscles stretch, and keep your chin as close to your chest as possible. Turn your head clockwise from the right and return to the position of lowering your head. Raise your head and adjust your breathing. Looking back, I feel that the muscles of my chin have been stretched. Turn your head counterclockwise from the left. Put your head back to the center and adjust your breathing.
No2。 Warm your neck.
Hands akimbo, back straight, legs together. Turn your head slightly forward, backward, left and right. Then turn right four times from front to left and back, and then turn left four times from front to right (shoulders and neck will naturally relax when turning).
Third. Shoulder warm-up
Stand up straight, put your legs together, put your right hand down naturally, put your left hand on your left shoulder easily, turn from front to back for 4 times, and then turn from back to front for 4 times. Change the left hand to droop naturally, and put the right hand on the right shoulder easily. Turn four times from front to back, and then turn four times from back to front.
Fourth place. Warm up your chest and back.
Hands akimbo, legs together, head, neck, shoulders forward, make the back tight. Then spread your chest back, relax your neck, push your elbows back as far as possible, and open your chest. Repeat this exercise 4 times.
Fifth place. Turn your hips to warm up.
Hands akimbo, feet shoulder width apart, hips slowly turn 4 times from left to right (knees straight), and then slowly turn 4 times from right to left.
Sixth place. Twist to warm up
Open your feet shoulder width, cross your hands, put your fingers on your chest, and open your elbows shoulder height. First twist it to the left and rear (keep your back straight), then twist it to the right and rear.
Seventh place. Warm the whole body
Stand up straight, put your legs together, put your hands and fingers together, evert, stand on tiptoe and stretch as much as possible. To do this, repeat the exercise 3 times.