WARM-UP YOGA

Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga (also known as Surya Namaskar). This exercise consists of 12 basic yoga poses. I will be narrating the steps to follow.

Benefits of Warm-Up Yoga:

This will help stretch all body muscles thereby increase flexibility in you body and prepare yourself for doing yoga.
This will enhance blood circulation throughout your body.
This will activate all the joints of your body so that joints health will be improved.
This will enhance the heart and lungs function.

How To Do?
Step-1: Standing position, Breath in raise your both arms to bend backward, feel
the stretch of your shoulders, chest and spine muscles
Step-2: Breath out bend forward try to touch hands on the ground, concentrate
knees should be straight in this position.
Step-3: Breath in bring your right leg front, left leg back (Keep left leg straight)
lower your hip and feel the stretch of stomach & lower back muscles.
Step-4: Breath out keep both the legs at your back and stay in slanting position
(like slope) feel the weight of your body on your hands.
Step-5: Breath in kneeling down and sit over the legs, while breathing out bend
forward to touch the ground by head or bend as much as you can. Keep your hands
on the ground stretched over the head.
Step-6: Breathe in raise up & breathe out lie-down in front (Chin, Hands (elbows
should raise upwards), chest, knees & toes should touch the ground and keep
your hip in lifted condition).
Step-7: Breath in raise up, up to hip level on the floor above the hip level over
the floor, feel the stretch of your stomach muscles and lower back muscles.
Step-8: Breath out stay like a mountain shape, keep your heel touching the floor
& feel the stretch of your leg muscles and focus the feet.
Step-9: Breath in kneeling down and sit over the legs, while breathing out bend
forward to touch the ground by head or bend as much as you can. Keep your hands
on the ground stretched over the head.
Step-10: Breath in bring right leg in front (which leg you did in the beginning in
step-3), lower the hip and feel the stretch of your leg, spine & stomach muscles.
Step-11: Breath out brings both legs together in front bend forward try to touch
hands on the ground, concentrate knees should be straight.
Step-12: Breath in raise up and bend back, feel the stretch of the whole body,
breathe out and relieve hands by sidewards.
The above 12 steps moving the right leg in front-conclude half round. This should be
repeated by moving the left leg to complete one cycle.
Start with two cycles in the beginning and extend up to 3 cycles in a day.
General Guidelines:
 Watch the video and pictures to confirm the position before practicing for
the first time.
 Initial days concentrate on breathing, perform slowly and achieve to your
best to maintain the position.
 After a week practice slowly increase your speed, thereby breathing
the sequence will match one after the other position.

 Practicing this daily for 3 rounds will help them to reduce fat & feel
energetic.
Caution:
 Those are having back pain while bending forward do it carefully at your
best ability without pain. Doing this in the long run, back pain will be
eliminated.
 Those having joint pain or injury or underwent any surgery seek advice
from your physician before practicing this.

Please watch the video and keep up. It’s pretty easy.

Click here to read a few things you need to know before starting your exercise!

Comments are highly appreciated.