Welcome to the Rhoyne yoga’s warm-up sequence this is a great warm-up that can be used for any exercise yoga or not practice with care. And enjoy bring the hands to the heart at the top of the mat inhale take the arms up over the head look up exhale forward fold inhale extend the spine exhale step the right foot back step the left foot back slowly lower the knees down bend the elbows and inhale open up baby Cobra exhale downward dog take the right leg up to the sky behind you bend the knees and open the hips take an extra breath. And then straighten the leg behind you and exhale bring the knee forward towards the nose take the right leg back to the sky and as you exhale take the right knee across towards the left elbow right leg back behind you right knee over towards the right elbow optional bend the elbows press it all the way back to the sky bring the right foot forward between the hands lower the left knee down coming up to low lunge I’ll stay here and breathe for a few moments keep sinking into the right knee. So you stretch the front of the left thigh keep the chest open. And then hands down step the left foot forward lengthen the spine and exhale forward fold inhale coming all the way up look up exhale slowly hands back to heart finding Center inhale reach the arms up lengthen the whole spine exhale forward fold.
Yoga Asana Doron Yoga Warm Up Vinyasa Style Photo Gallery
And always feel free to bend the knees, if you need to when you forward fold inhale extend the spine step the left foot back lengthen step the right foot back and slowly with the heels pressing back lower chaturanga inhale shine the heart opened the chest exhale downward facing dog take the left leg up to the sky bend the knee and open the hips reaching the left leg back up to the sky. And then slowly exhale bring the knee towards the nose left leg back behind you left knee comes over and across towards the right back to the sky left knee comes towards the left side maybe bending the elbows press and reach back slowly bring the left foot forward between the hands lower the right knee down of course you can use the hand, if you need to bring the left foot forward as you take low lunge really extend in the spine try to work on straightening the arms that are on the knee. And then hands to the floor step forward into a long spine exhale with a slight lift in the belly forward full drop the head inhale reaching up and even here you can bend the knees as you come up exhale hands back to the heart it’s to warm up to inhale reaching slowly the arms over the head exhale forward fold inhale extend lengthen find the breath right foot back step the left foot back heels reaching back as you lower down chaturanga inhale glide forward and up into upward facing dog exhale roll over the toes back into downward facing dog press firmly into the hands take the right leg up to the sky bring the right foot forward press into the left heel as you reach the arms forward coming up Crescent lunge or high lunge legs are active sitting as deeply as possible arms reaching up pressing more into the back heel. And when you’re ready exhale hands come down to the floor step forward into a long spine exhale forward fold inhale rising coming all the way up reach up from the lower back exhale hands to heart inhale rise up exhale forward fold inhale lengthening exhale step the left foot back step the right foot back slowly lower down chaturanga inhale forward.
And up heart open look slightly up and exhale downward dog reach the left leg up behind you and bring it forward between the hands press into the right heel as you reach forward. And come up into the high lunge Crescent lunge good shoulder is a wrapping rolling in towards the chest hips low right foot pressing firmly back hands to the floor step it forward into a long spine and with an exhale forward fold inhale arms up over the head look up and exhale slowly close the pose finding Center sunsalute a release the hands inhale take the arms up over the head and with an exhale forward fold inhale extending the spine exhale either step or jump back lower down chaturanga inhale shine up exhale downward facing dog make sure you’re pressing all ten fingers really rooting down the fingers all the way to the fingertips the heels reach back. But there’s no need for them to touch the floor just work towards that direction spine extends hips reach far back back and up, if you can keep the bandha lifted the belly lifted and keep listening to the sound of your breath towards the end of the exhale jump forward inhale lengthen and with an exhale forward fold it relaxes inhale coming all the way up exhale hands to the heart inhale arms up overhead exhale forward fold inhale lengthening exhale step or jump back inhale lengthening opening heart opens exhale downward facing dog then same thing keep finding a length in the spine downward dog is a beautiful pose it’s really a balance between work and relaxation you catch your breath. But you’re still feeling yourself extending feeling length created in the spine as much as you can it’s a place of focus where you can listen to the breath know what you’re looking at so easily focus look forward jump forward walk forward, if needed lengthen and exhale forward fold inhale coming all the way up reaching up and exhale hands to the heart it’s two Surya Namaskar be Sun salute be bending knees utkat Asana and exhale forward fold uttan Asana inhale lengthening and exhale chaturanga dand Asana inhale sign open exhale Auto mukha right foot comes forward left heel spins down rising up warrior one virabhadr Asana take a breath.
And then exhale slowly all the way down try to extend the breath into chaturanga inhale urdhva mukha upward facing exhale Auto mukha downward-facing left foot forward right heel down in he’ll warrior 1 Veerabhadra sonica and a slow long deep exhale hands back down to the floor step it back heels back chaturanga dand Asana inhale urdhva mukha Svan Asana exhale ro mukha Svan Asana catch your breath try to breathe four or five deep breaths keep finding the balance between yin and yang between being active and letting it relax letting soften faces softening breath is deep look between the hands that were jump forward lengthen exhale try to maintain part length as you forward fold bend the knees reach up inhale with cat Asana exhale hands to the heart you can repeat this as many times as you need to to really get the warm-up this is the Surya Namaskar V enjoy and thank you.
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