Warm-up Exercises in Yoga
Yoga is a Sanskrit word meaning union or joining. Yoga exercises basically comprises of Asanas. Yoga not only helps in maintaining the physical essence of our body but also keeps us mentally strong. Everyone knows how important warm-up is for any kind of exercises and so is the case with yoga. Yoga exercises comprises of a special set of warm-up exercises. Let us see what are the different types and how can we perform these warm-up yoga exercises. Essentially, there are five major types of warm-up yoga exercise.
- Eye exercises
- Neck exercises
- Shoulder stretches
- Shoulder lifts and
- Cat pose (Bidalasana)
How to perform eye exercise
Very few forms of exercises would ask you to do something about eyes. As like other muscles, eye muscles also require exercise to stay strong and healthy. Though being one of the most sensitive parts of our body, we neglect to take care of our eyes. However, yoga exercises include a small but essential workout for our eyes. This exercise can be performed anywhere and at any time (even in the office or kitchen). To start with the exercise, you can look up and then look down. Start moving your eyes far right and then to far left. Also, try looking at the bottom right side and then diagonally to the left upward side. You can also take the help of a large round clock and start rotating your eyes clockwise and anti-clockwise.
How to perform neck exercise
Neck exercises are beneficial for relieving tension, increasing flexibility and toning up the muscles of shoulders and neck region. Keep a note that your spine is straight while performing the exercise. To start with the neck exercise, bend your head forward till the chin meets the chest and drop it backward. Now, keep your head erect and start turning it to right, taking back to center and again turning it to left. Another method includes rolling out the head in as wide circle as possible. Raising your shoulder and dropping it down is another good way of performing neck exercises.
Once you are done with one kind of exercise, repeat it by changing the sides. It shall also be remembered that the exercises must be performed slowly to avoid any future complications.
How to perform shoulder lift
This form of exercise is again beneficial for the ones who hold tension in their necks and shoulders. As a result, person becomes prone to stiffness, bad posture and tension headaches. Shoulder lift can be performed in following way:
- Keep your spine straight and neck relaxed.
- Slowly raise your right shoulder and drop it down.
- Do the same procedure with the left shoulder.
- Now, raise both the shoulders and drop them down.
How to perform shoulder stretches
Shoulder stretch exercise helps in relieving stress and tension from your shoulders and the entire upper back. Sit in any comfortable erect position while performing the exercise. Hold the strap with the hands keeping them far apart. Now, straighten your arms forward. While inhaling, move your arms up until they are overhead. During exhaling, bring them down behind you. While performing this act, try to coordinate the movements with breathing.
How to perform cat pose (Bidalasana)
Cat pose has number of benefits such as stimulating spinal fluid and the digestive tract, improving circulation and relieving stress. To perform cat pose, you need sit in a proper position (the way cat sits) and maintain the coordination with breathing. While inhaling, lift your back upside and while exhaling take your abdomen towards the bottom side. It is highly advised to seek help from a yoga practitioner before performing the exercise. This exercise may not be suitable for pregnant woman and hence shall be avoided.
Share this Article with your Friends