28 Février 2020
Do you get some Sun Greetings right after getting up and then start your session or warm up differently and only then Sun Greetings at Yoga Course in Rishikesh?
How to warm up before yoga? Do you get some Sun Greetings right after getting up and then start your session or warm up differently and only then Sun Greetings? I get up at five in the morning and I must admit that when I get up I am not just "gushing energy". My body is lethargic after a night ... Magdo, how do you start the day? Any practical advice? Thank you in advance, warm greetings and a wonderful day for you. Namaste.
Everyone must adapt to their current situation, so I do my best. First of all, it is important to specify:
If your priority is just to motivate yourself and appear on the mat, this is also a good goal. Then less important "what and how" you practice, but it is important that you are. Then comes the time to reflect and orient your practice.
A few ideas to warm up before yoga
Several solutions come to mind, let me list all ideas.
This sequence takes up to half an hour and in a short time can strengthen and stretch the legs and prepare the spine for asanas from other groups. It warms up quickly, which is a good starting point for further practice, not necessarily the first series of ashtanga! If you intend to include items from each asana group, then we construct the practice according to general principles in this order:
2. A way for 'morning clogs'
Gentle preparation positions before the Sun Greetings - simple shallow movements, minimum tension, we start from sitting positions, go through supported knees and only after such warm-up time comes to standing positions.
All joints and spine are already prepared for more intensive work. The best asanas and "start" sequences:
Balasana, Child Position
Virasana, the hero's seat
Raising and lowering clasped hands x6 + twist on the exhaust with hands up (fingers folded and the top of the palm facing the ceiling) x6
Warms and prepares arms, shoulders, heart and increases blood flow through the upper body. Attention, people with hypertension! The longer the arms are raised, the greater the feeling of warming up.
Bitilasana / Mariaryasana (cow-cat) - the cat's back prepares the spine for bends and bends (mobility in the sagittal plane)
Sequence of raising legs and arms in a supported kneel + turns + slight bends
Sequence of raising arms in a standing position + turns + slopes
Then you can safely go to the Greetings of the Sun, especially people with back problems should start with such a warm-up. If there is no time for more, such a warm-up is a great start.
Very extensive about the ways of arranging the practice in this article (in English):
3. Several greetings of the sun in a chosen variant + several asanas for a selected body part (e.g. bending practice) + a permanent closing sequence, e.g.
Paścimottanasana or other slope
Parivrtta Supta Padangusthasana or other turn
Matsyasana, Fish Position
Ardha Matsyendrasana or other turn
4. Variant without warming up!
You choose a few asanas to work calmly, starting with inclines forward, then asanas in the "hip" plane, and finally turns and relaxation positions.
Very slow and calm practice, ideal when eyelids are still sticking!
Choose asanas that you can hold comfortably and stably for a long time.
5. A few warming asanas for a quick wake up:
Are you thinking of implementing your own sequence but you don't always know how much time you can spend on practice? I present a very useful article - it is an offer for those who never know for sure how much time they have and for those who try to arrange the sequences on their own.
See Live on Facebook about building your own yoga sequences.
It will help you see how to develop your practice from the beginning
Get in Touch: YTTI, Tapovan Rishikesh, Uttarakhand, 249201, India +91-9319065118
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