Yoga Warm Ups And Stretches

A typical yoga routine includes warm-ups performed prior to the formal yoga postures. These stretches are beneficial whether you are a yoga student or not. They help to release tension while improving muscle and joint flexibility. Here are two yoga warm-ups recommended by Ronni Diamond, a certified Kripalu and Cardiac yoga instructor:

Joint Warm-up

• Stand with your feet parallel and hip-width apart. The knees should be relaxed and centered directly over your feet.
• Raise up onto the balls of your feet; repeat several times.
• Lift one heel at a time off the floor; repeat several times.
• Press into the ball of your right foot and rotate the ankle several times in each direction. Repeat with the left foot.
• Bring your hands to your thighs and rock your knees, gently but firmly pressing into the floor. Repeat several times.
• Slowly circle your knees several times in each direction.
• Place your hands on your hips and, keeping your torso straight, press one hip at a time to the side. Repeat several times.
• Extend your arms out to the sides, bend the elbows several times and then the wrists.

Airplane Stretch

• Stand with your feet shoulder-width apart, knees relaxed.
• Lengthen your spine and bend forward from the waist, pressing your tailbone back.
• Bring your right hand up to your left shoulder, turning your torso and head, looking up over your left shoulder as you exhale.
• Inhale forward and repeat with your left hand to your right shoulder. Continue from shoulder to shoulder for several breaths. Move at a steady, consistent speed.