Warm-up exercise before yoga, as we all know, no matter what exercise you do, you need to warm up to avoid injury during exercise. So do you know what the warm-up exercise before yoga is like? Let's take a look at the warm-up exercise before yoga.
Yoga warm-up exercise 1 Do you need to warm up for yoga?
Yoga needs to be warmed up. Warm-up before yoga can help the body open and avoid injury during exercise.
Warm-up can make practitioners focus on breathing, and increase the inhaled oxygen through deep breathing, enhance physical strength, and prepare for the later yoga poses. Warm-up preparation can improve the blood circulation at the end of the body, make it easier for the body to pose and prevent the body from being hurt.
Before practicing yoga, the warm-up time should be controlled at 5 ~ 10 minutes. If you feel that your body is fully open and stretched freely during the practice, you don't have to stick to the time limit, you can stop warming up and start practicing. Warm-up before practicing yoga needs attention, and all parts of the body should be warmed up.
How to warm up before practicing yoga
1, preheat the 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.
Step 2 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).
Step 3 warm your shoulders
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.
4. 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.
Step 5 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.
Step 6 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.
7. 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.
Yoga warm-up exercise exercise 2 What do you need to prepare before practicing yoga?
1 yoga clothes
Comfortable and natural: the clothes for yoga practice must not be too tight, and the clothes that are too close to the body are not good for the extension of the action.
Tighten up and loosen down: the coat is generally tight, so don't show your navel; If the pants are loose, this is to facilitate the movement in place.
2. Yoga mat
Professional and comfortable yoga mats are essential equipment for yoga. A good yoga mat can reduce sports injuries and bring sports passion to enthusiasts.
3. Yoga towel
Yoga towel can absorb the sweat on the yoga mat and prevent the body from touching the yoga mat to inhale bacteria or dust mites after sweating. Anti-slip particles on the back can be spread on the yoga mat, which also has a good massage effect.
4. Yoga bricks
The auxiliary equipment of yoga movements is mainly to prevent strain when doing difficult movements. Bricks are graded according to hardness. The harder the hardness, the better the support and the heavier the weight.
5. Yoga ball
A multi-purpose yoga auxiliary tool, usually used to support a certain part of the body to complete a specific yoga action. Different from yoga bricks, it does not emphasize the supporting role, but is used to help balance the body.
6. Yoga eye pillow
Yoga pillows made of silk and cotton are widely used in yoga practice. Cover your eyes, let your body and mind be in a state of semi-sleep, completely relax, and achieve the best practice effect.
7. Yoga non-slip socks and shoes
The soft texture is suitable for normal yoga, and the protruding particles of the sole are specially designed to keep the feet warm when the temperature is low in autumn and winter.
8. Yoga bag
When all the above things are ready, the yoga bag will come in handy. Large bag design makes it easy to put yoga mats, clothes and accessories into the bag and carry them with you. Suitable for beginners and yoga teachers.