Your Bag(0)

Hooray! Your items are shipping for free!

Your cart is empty - let us help you get what you need.

Did you forget something?

12 Warmup Poses for Yoga | Stretch the Right Way

Yoga may not seem as rigorous as sprinting or weightlifting, but you need to prepare just the same. It could mean the difference between feeling reenergized after a workout and feeling like death.

Why is Warming Up Before Yoga Important?

woman doing pelvic tilts

Warming up before yoga is critical. It raises your bodily temperature, which is great for your muscles. They become more limber and more susceptible to the benefits of yoga.

Aside from that, stretches before a workout feel great. You get in the zone, so you’re ready for anything your regimen has in store for you.

Benefits of Warming Up Before Yoga

woman doing child's pose for warmup

Numerous benefits come with a good warm-up. For starters, you drastically reduce your chances of injury. Getting right into some of the more advanced yoga stretches could cause you to pull something, which would prevent you from working out for a while. 

Additionally, a good warm-up stretches you out. You may even find yourself more flexible once you get into your routine.

Before getting into an advanced position, like the horse pose, here are some warm-ups you should seriously consider learning. 

1. Pelvic Tilts

You begin by lying on your back with your legs bent and your toes facing forward. Push your pelvis toward the ceiling as you bring your belly button inward. Hold that position for five seconds and then repeat 20 times.

2. Planks

You’ve likely seen plenty of memes for this one. You lie on the floor with just your toes and elbows propping you up. Hold that position for 20 seconds. As you gradually become more comfortable with the workout, you can lengthen the amount of time you stay in the plank.

3. Leg Stretches

You begin by standing with your feet hip-width apart. Step back with your left leg and put both of your hands on the ground, roughly shoulder-width apart. Lower your hips until you feel tension in your hip and leg. Hold that position for 20 to 30 seconds.

4. Easy Twist

Sit down with your legs crossed. From there, you gently twist your torso so that you face one way. You should begin to feel a burn in your hips, knees, and ankles.

5. Cat Cow Stretch

For this pose, you’re going to move as if you’re a cat about to throw up a furball. You get into a position on all fours.

As you inhale, you’ll move your chest forward while making your belly sink. As you exhale, you round your spine outward so that your pubic bone is forward.

6. Goddess Pose

Have your legs positioned further than shoulder-width apart with toes facing opposite one another. Draw your shoulders back while lifting your chest. Put your palms overhead and place them outward. Hold it there for 30 seconds.

7. Downward Facing Dog

After getting on all fours, you’ll extend your buttocks as high to the sky as possible. Hold it there for 20 to 30 seconds.

8. Eagle Pose

Eagle pose is great for improving balance and posture. Just make sure you watch a video before attempting it so that you don’t accidentally fall down.

9. Child Pose

There are only two steps to the child pose. You get on your knees and place your palms on your thighs. You then lower your torso and extend your arms past your torso. Not only is it a great warmup pose, but it’s also good in case you need a break between other, more rigorous poses.

10. Eagle Arms

With eagle arms, you wrap your arms around one another and then bend your knees.

11. Eye of the Needle Pose

This pose focuses on the muscles in your hips. It’s recommended if you sit for long periods of time, such as at work.

12. Mountain Pose

Begin by standing tall and pressing all four corners of your feet to the floor. Lengthen your arms along your side with your shoulders drawn backward. You should feel a newfound strength within your thighs as they engage your belly. 

And if you need any assistance with these poses, get a partner involved. It’l help you achieve new heights in your stretching goals.