We shot this total body yoga warm up flow first thing in the morning following a long day of travel. I was feeling stiff and tired, but like usual, the yoga helped. This is one of my favorite go-to, no brainer yoga sequences that I like to do at the gym or first thing in the morning to warm up when I’m feeling sticky and creaky. Give it a try - it’s perfect for all levels, even beginner yogis - let me know what you think over on Instagram!
Total Body Yoga Warm Up
Crescent Lunge - This is a great yoga pose for the hip flexors, abdomen, and chest. Start in a low lunge with the knee on the ground and slowly send the hips forward until you find a nice stretch through the front body. Keep the intention of magnetization with the front heel and the rooted knee. This will help protect the hip flexor from too deep a stretch. Breathe 5 - 7 breaths.
Runner’s Lunge - While the first pose hits the hip flexors, this one hits the hamstrings. To get into it, start in the previous pose and shift the hips back as your hands come down to the ground. Dig the heel of the front foot into the ground, and let the ball of the foot lift so the toes point to the sky. Reach your belly towards your thigh and maintain a long spine - avoid letting your back round. If you’re restricted through the hamstrings, you may need to use yoga blocks. Breathe 5 - 7 breaths.
Twisted Lunge - From runner’s lunge, being to crawl the hands forward and lift the back knee. Lift your right arm up to the sky for a twist. Stay light and lifted here, trying to avoid sinking into the shoulder. Keep one long line of energy, and breathe 5 - 7 deep breaths here.
Downward Facing Dog - Take the feet about hip distance, or slightly wider if you have a bigger belly, as this will help you find a more appropriate center point of gravity and help you to feel more balanced. Hands should be about shoulder distance. Hips are up and back, and you can picture your body as an upside down letter v. Plug your hands into the earth and spread the fingers wide. Breathe 5 - 7 breaths.
Crescent Lunge - It’s time to stretch the hip flexors, abdomen, and chest on the other side. Step forward with your left leg and lower the right knee down to the ground as you lift your shoulders up overhead. Keep the intention of magnetization with the front heel and the rooted knee. This will help protect the hip flexor from too deep a stretch. Breathe 5 - 7 breaths.
Runner’s Lunge - From crescent lunge, begin to walk your hands back as you extend through your front leg. Dig the heel of the front foot into the ground, and let the ball of the foot lift so the toes point to the sky. Reach your belly towards your thigh and maintain a long spine - avoid letting your back round. Breathe 5 - 7 breaths.
From runner’s lunge, being to crawl the hands forward and lift the back knee. Lift your left arm up to the sky for a twist. Stay light and lifted here, trying to avoid sinking into the shoulder. Keep one long line of energy and breathe 5 - 7 deep breaths here.
Downward Facing Dog - Step the feet about hip distance, hands shoulder distance and press the ground away for long armpits. Lift the hips up and back making an upside down letter v with your body. Reach your heels down towards the mat, but no worries if they don’t get there. If they’re pretty far away, you can bend the knees a bit, lift the hips even more, and keep the intention of bringing your heels to the ground. Eventually, with consistency and practice, they’ll get there.
Child’s Pose - From downward facing dog, rise up onto the balls of your feet and come down onto your knees, so you’re on all fours. Then, send your hips back to your heels and extend your arms out in front of you. Allow your head to rest on the ground. Breathe as long as you’d like here.
I hope this helps the next time you’re feeling stiff and need some feel good movement! If you have any questions, drop them in the comments, and if you try this flow, post it on the ‘gram with the hashtag #ybcyogis, so I’m sure to see it!