I’ve recently taken part in an 11-day challenge for splits created by one of Polish yoga portals. While taking part in that challenge, I was usually doing 40 minutes of power yoga to warm up my muscles, but sometimes I didn’t have enough time for a full workout and I had to think of something quick.
This is when I started doing this short sequence.
It should sufficiently warm up your whole body, starting from your legs and arms, moving through hips and spine, and finally your torso. It’s only 5 minutes long, however if you feel that you need more, you can repeat this sequence once or twice more or add whichever other poses you like.
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Here’s a list of the poses used for this short yoga warm up:
- Child’s Pose (Balasana)
- Cat and Cow (Marjaryasana and Bitilasana)
- Downward Dog (Adho Mukha Svanasana)
- Vinyasa: Plank (Phalakasana), Chaturanga Dandasana, Upward Dog, Downward Dog
- Downward Dog Leg Extension and Crunches
- High Crescent Lunge (Anjaneyasana)
- Twisted High Lunge (Parivrtta Anjaneyasana)
- Chair Pose (Utkatasana)
- Standing Forward Bend (Uttanasana)
- Mountain Pose (Tadasana)
And here’s a short video showing the whole sequence:
If you like challenges or think about taking part in one, here’s my recommendation for beginners:
This short sequence might also help you get into a habit of regular daily yoga practice. If you’re struggling right now, if you suffer from lack of time, try this five minute free flow every day right after you wake up and see how good it will feel.
THIS ARTICLE might come in handy in case you need some help with sustaining motivation.
You can do this!
*DISCLAIMER: I take no responsibility for pulled muscles, sprained legs, or ligament tears. Exercise at your own risk. Always consult your doctor or a fitness professional before doing exercises from my blog.