( 6). Some warmup exercises that you can do before yoga practice.

To view the video, click this link: -Before doing yoga, you can perform a few warm-up movements.

Before doing yoga, warm up your body with these quick exercises. Keep in mind to move consciously, slowly, and steadily.

 

                 

Here are my standing position warm-up exercises, or Sukshma Vyayama.

inside this series. We will cover. various warm-up activities while reading my work. I understand that you might want to go over different warm-up techniques before my yoga asana series.

(   1)Rotation of the neck:

Keep your feet shoulder-width apart and stand erect. Rotate your neck four to five times, tilt it straight sideways, turn it up and down, then turn it left to right. You can relieve neck tension and discomfort by doing these neck exercises. can increase your range of motion and are ideal for factory workers and long-term office workers.

   (2)Spreading fingers:

In order to exercise our finger muscles, provide some stretch, and retain improved mobility, place your hands straight in front of you, turn your palms downward, clench your fingers, apply tension with your thumb, then release it firmly and relax.

(   3) Rotation of the wrist:

To increase mobility and release your wrists, gently twist your wrists inward and outward while keeping both arms straight and parallel to the floor.

(   4)Gather your palms and turn them by the wrist. The purpose of this exercise is to increase wrist mobility by gradually rotating your wrists left and right.

(   5)  Keeping your fingertips together, try bending your right side fingers toward your right arm while pressing your left fingers toward your right. Gently extend your fingers and arm muscles.

(   6)   Arms circle exercise 1: Hold your feet slightly apart and rotate your arms in a frontal and backward circular manner.

   (7)  Exercise 2: Arms Circle: Hold your feet slightly apart and, beginning in the front, rotate your arms in a circle in different directions. Make sure to transition between frontward and backward motions for both hands.

 ( (8) Fold your hands about 90 degrees while sitting in the same position, then begin to motion them up and down as if you were running.

(   (9)  Spread and level your hands: While maintaining the same posture, fold your hands to your chest, begin to move, and then simultaneously begin spreading them rhythmically in the other direction.

  ((10) Spread your hands: While in the same position, fold your fingers, bring your hands to your navel, and begin moving them in opposite directions, simultaneously spreading one hand upward and one downward.

( ((11) Spread your hands wide and level them with hip rotation: - maintain your feet shoulder-width apart and fold your hands to your chest. Then, move your left hand sideways while letting your other hand fold comfortably to your chest. Repeat these rhythmic movements alternately in opposite directions(12) Spread your hands parallel to the flow, fold them at the elbow to meet your shoulder, and then straighten your arms significantly. Keep your feet level and in the same position.

(1 (13) Proceed foward in the same manner.

(1(14) Shoulder rotation: place your fingers on your shoulders, then move your elbows toward your chest to begin turning back. Breathe gently at first, then slowly exhale as your elbows pass your sides. Repeat for frontwards, using the same breath synchronization technique. Exercises involving movements of the hands and shoulders above the shoulders help you maintain a relaxed posture, increase your range of motion, elasticity, and strength, and more. Relieve wrist, elbow, and shoulder joint tension and stiffness.

     (15) Wrist stretch: -Wide spread your hands parallel to the ground and maintain your palms facing down. As you breathe in, extend your palms upward; as you exhale, release them; and as you breathe out, extend them downward.

(1 (16) Side plank stretch: Place both hands at your sides in a comfortable position while standing with your feet shoulder-width apart. Stretch your planks and raise your left side up. Repeat on the other side. Bend to the left and right while keeping both palms on your hips. Try to bend your body straight and forward while keeping your hands on your hips and bending it slightly backward. Lift your hands up to a somewhat forceful position and repeat the same motion. The hips get a good stretch from the aforementioned exercises, while your spine is strengthened and tension is released by the side planks and gluteal muscles.

(17) Hip rotation: Place both hands at your hips and stand with your feet shoulder-width apart. Then, slowly rotate your hips to the left and right. Hip mobility can be developed and maintained with this exercise.

     (18) In order to stretch and raise your knees to the chest, stand with your feet slightly apart and both hands relaxed by your sides. Bend your leg at the knee, then grip with both hands and pull towards your chest, letting go and repeating on both sides. This exercise improves posture, lower body mobility, and flexibility while stretching your back.

     (19) Quarter squats: -bend your knees slightly, pushing your hips back, and lower your body to the quarter squat posture while keeping your hands on your thighs.

(    (20) Half-squats: Place your feet shoulder-width apart, hold both hands straight in front of you, bend your knee about 90 degrees, and then stand back up.

(21) Complete squats: -To reach your back to your heels, lower your body to the full squat position. Go back to standing.

(22) Heel raise: Maintain your hands on your hips while standing erect and then push yourself with your heels. In addition to improving endurance and strengthening the muscles of calves, this heel raising also improves your body's balance and stability.

(    (23) Rotate feet by heels: raise your left leg to an angular position in front of you, then rotate your foot in both clockwise and counterclockwise directions. This exercise helps with ankle rotation and injury prevention. increases strength.

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