Today we are going to talk about warm-up, and the importance to have an extensive one before any kind of practice and workout.
Here, I am showing you a specific routine for backbends.
A proper warm-up purpose is to prevent injuries by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes, mobility, flexibility and lowers the time it takes to contract a muscle.
So, even if you want to take a quick shot in a cool spot, remember to take a few minutes to prepare your body.
Exercise 1 and 2
Setu Bandha Sarvangasana – Bridge Pose
Strengthens back, glutes, legs and ankles.
Opens chest, heart and hip flexors.
Stretches the chest, neck, shoulders and spine.
1. Lie on your back with your knees bent and feet on the floor.
2. Press your feet and arms firmly into the floor.
3. Draw your tailbone toward your pubic bone, holding your buttocks off the floor.
4. Roll your shoulders back and underneath your body.
5. Keep your thighs and feet parallel
Supta Virasana – Reclined Hero Pose
Increases mobility and blood flow in the hip flexors, thighs, and knees
It provides relief for aching and tired legs
Stretches and strengthens the ankles and improves flexibility in the spine.
1. Kneeling on the floor with your inner knees together and your thighs perpendicular to the floor.
2. Exhaling, sit down between your feet.
3. Once you feel comfortable in Virasana, lower yourself all the way to the floor.
Ustrasana – Camel Pose
Stretches chest, abdomen, quadriceps, and hip flexors.
Improves spinal flexibility; strengthens shoulders and back muscles, thighs and arms Loosen up the vertebrate; opens up the hips, and improves posture.
1. Come to your knees, with your legs hip-width apart. Place your hands on your hips, with your thumbs on your sacrum, the bony plate at the base of your spine.
2. Inhale, lift the sternum and draw your elbows toward each other, allowing your rib cage to expand.
3. Keep your chest raised, and chin tucked as you drop your hands toward your heels.
4. Gently lower the head, neck and gaze at the tip of your nose.
Urdhva Dhanurasana – Wheel Pose
Strengthens arms, shoulders, hands, wrists and legs.
Stretches the chest and lungs.
Strengthens the arms and wrists, legs, buttocks, abdomen, and spine.
1. Keep the feet parallel and hip-width distance apart.
2. Wrap the elbows in as you come up.
3. Work the bend in the spine from the mid-back (thoracic).
4. Once you are up in the pose, keep the inner thighs moving down, feet straight and evenly balanced between hands and feet.