Here is a list of the necessary warm up poses with pictures
Upper Body TwistInstructions:
- stand straight with your legs apart
- inhale raise the hands up from the sides on the shoulder level
- exhale and turn to the left in the waist keeping both the arms and shoulders straight
- turn as far as possible
- inhale and twist back to the front
- exhale and twist to the right side
- this is one round
- repeat one more time
Forward/Backward Bend
Instructions:
- stand straight with your legs apart
- inhale bring your hands on the waist
- exhale and bend forward from the waist keeping the
- knees straight
- bend down as much as possible
- inhale and come back to initial position
- exhale and bend backward
- inhale come back to initial position
- this is one round
- repeat one more time
Side Bends
Instructions:
- stand straight with your legs apart
- inhale bring your hands on the waist
- exhale and bend the body in the waist to the left side
- keep the knees straight
- inhale and come back to initial position
- exhale and bend the body in the waist to the right side
- inhale and come back to initial pose
- this is one round
- repeat one more time
Upper Body Rotation
Instructions:
- stand straight with your legs apart
- inhale bring your hands together above the head
- exhale and bend forward from the waist keeping the knees straight
- inhale rotate your upper body to the left
- continue inhaling and bend to the back
- exhale and bend to the right
- continue exhaling and bend forward
- inhale and go back, rotate to the right
- keep inhaling and rotate to the back
- exhale and rotate to the left
- keep exhaling and rotate to the front
- get back to initial standing pose
- this is one round
- repeat one more time
Shoulder Rotation
Instructions:
- stand straight with your legs apart
- your hands on the shoulders
- breathe normally
- start rotating your arms in big circles to the back - 5 circles
- repeat rotation to the front - 5 circles
- release the hands and get back to initial standing pose
Wrists Rotation
Instructions:
- stand straight with your legs apart
- bring your hands in front on the shoulder level
- start rotating your both wrists
- rotate 5 circles to the outer side, then 5 circles in the opposite direction
- release the hands and get back to initial standing pose
Head Rotation
Instructions:
- stand straight with your legs apart
- bring your hands on the waist
- bend the neck forward and start rotating to the left, to the back, to the right and front
- rotate back to the right, back, left and front
- repeat one more time
- straighten the neck and release the hands, come back to the initial standing pose
Swinging While Standing Pose
Instructions:
- stand straight with your legs apart
- raise the arms over the head, keeping the elbows straight
- bend forward and swing the trunk down from the hips
- allow the arms and head to swing through the legs
- be tension free like a rag doll
- return smoothly to the upright position with the arms raised
- inhale forcefully through the nose while raising the arms up and exhale forcefully while swinging downwards
- repeat 10 times
