Warm-Up Yoga: Top 5 Warm-Up Yoga Poses for Winter

Warm-Up Yoga: Top 5 Warm-Up Yoga Poses for Winter

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Winter is amazing, a pleasing passage of days and nights when life is far away from the scorching heat of the summers. Tons of joyous moments are what define the winter season. But this amazing experience can only be enjoyed when you are active and energetic, which the cold weather certainly does not promote.

Amidst all the natural beauties and stunning experiences that the chilling season brings, indolence also comes naturally. To counter this, Warm Up Yoga presents several astonishing solutions in the form of the top five Yoga asanas. These five warm-up yoga poses and yogic practices help the body to warm up and leave the zone of idleness.

(Also Read: Which Type of Meditation Is Right for You? The Options for Meditation Practice)

Have a look at the following warm-up yoga sequence and warm-up yoga poses that are extremely effective in warming up and getting the body into shape.

I.      Warm-Up Yoga Poses #1: Wide-Angle Seated Forward Bend

The Wide-Angle Seated Forward Bend is a leg stretch pose for beginners. The pose introduces you to a leg stretch that opens the hips and is good to warm up for the entire legs and hips. It will prepare you for twisting poses, wide-legs standing poses, and some seated poses.

A. Warm-Up Yoga Instructions:

  1. From the staff pose, lean your torso back slightly on your hands. 
  2. Lift and open your legs at a 90° angle.
  3. Push your hands into the floor and then slide your buttocks forward to widen your legs more. 
  4. Turn your thighs outward and pin your outer thighs into the floor, pointing your kneecaps toward the ceiling. Stretch your soles through your heels toward your body.
  5. Walk your hands forward between your legs, keeping your arms long as you do. Emphasize moving from the hip joints rather than the waist, and keep lengthening your front torso. If you start bending from the waist, stop and start lengthening from your pubis to your navel, continuing forward as far as possible.
  6. Ideally, increase the bend after each exhalation until you feel comfortably stretched in the back of your legs. Hold the pose for a minute or longer.

  • Warm-Up Yoga Benefits:
  • Stretches and strengthens the spine, hips, and legs
  • Improves the function of abdominal organs
  • Relieves stress
  • Promotes focus
  • Caution:

Avoid practicing this pose if you have health conditions such as injury to your back, hips, or knees. Do not practice the pose if you have a headache.

II.   Warm-Up Yoga Poses #2:  Half Bow Pose

Half bow pose is a back-bending yoga pose that is done lying on the stomach. It shows beginners an effective way to improve flexibility.

A. Warm-Up Yoga Instructions:

  1. Lie on your stomach, keeping your legs stretched out straight and your hands by your sides. Place your chin on the floor. 
  2. Stretch your right arm out in front of you. Keep your palm facing down.
  3. Bend your right knee.
  4. Stretch your left hand behind your back and hold the ankle of the right leg.
  5. Inhale as you lift your head and chest off the floor. Simultaneously, lift the right thigh, supported by your left hand. Lift the leg high.
  6. Lift your left hand off the floor and stretch it out straight.
  7. Remain in the pose for 30 seconds.
  8. Repeat the same steps with the other leg and hand.

  • Warm-Up Yoga Benefits:
  • Stretches the spine and improves its flexibility 
  • Tones the back muscles
  • Strengthens the hips
  • Stretches the shoulders, arms, and legs
  • Strengthens the respiratory system and relieves respiratory disorders, including asthma
  • Stimulates the abdominal organs and boosts the function of the liver, kidneys, and reproductive system
  • Energizes the whole body
  • Improves balance
  • Note:

If you have difficulty reaching your ankle, loop a yoga strap around your foot and hold it with your hand. You may keep your extended hand on the ground if lifting it is difficult.

  • Caution:

Those with an injury to the neck, shoulders, arms, hips, or legs should avoid practicing this pose.

III. Warm-Up Yoga Poses #3: Crocodile Pose 

Crocodile pose is a resting pose that offers its share of benefits. It is among the easiest poses for beginners, and a rewarding one too, for the efforts taken on the mat.

A. Warm-Up Yoga Instructions:

  1. Lie down on the yoga mat on your stomach.
  2. The second step has several variations. You can fold your arms and place your head on them, or you can place your elbows on the ground, lift your forearms and hold your chin in your palms. You can also place your palms on the opposite shoulders with your elbows touching the ground and your forehead on one of your forearms.
  3. Keep your legs stretched out and separated. 
  4. Remain in the pose until you are comfortable, or until you are ready to perform another pose.

  • Warm-Up Yoga Benefits:
  • Relaxes your body and mind
  • Relieves fatigue
  • Relaxes the spine and shoulders
  • Lowers high blood pressure
  • Improves heart health
  • Cures back pain
  • Relieves physical and psychological stress 

IV.   Warm-Up Yoga Poses #4: Eight-Limbed Pose

The eight-Limbed pose is a basic pose that is done lying down. It is part of the Sun Salutation sequence. 

A. Warm-Up Yoga Instructions:

  1. Lie face down on the floor. Keep your arms by your sides. 
  2. Bend your hands and place your elbows on the floor close to your chest. Keeping your knees on the floor, lift your tailbone towards the ceiling. 
  3. Remain in the pose for 30 seconds. 

  • Warm-Up Yoga Benefits:
  • Stretches the neck and shoulders
  • Strengthens the arms
  • Stretches the spine and tones the back
  • Tones the hips
  • Caution:

Those with an injury to the neck, shoulders, elbows, wrists, or back should refrain from practicing the pose.

V.      Warm-Up Yoga Poses #5: Thread the Needle Pose

Thread the needle pose helps with conscious breathing. Breathing the correct way is an internal part of yogic practice. Thread the needle pose helps you achieve focus in your breathing.

A. Warm-Up Yoga Instructions:

  1. Go on all fours, aligning your wrists with your shoulders and your knees with your hips. 
  2. Tuck in your toes so they point forward.
  3. Inhale as you lift your right hand off the floor. 
  4. Stretch your right hand to the left side, under your torso, and between the arm and leg. Simultaneously, lower the right side of your head to the floor. 
  5. Stretch your right arm further to your left. This will cause your torso to twist. Keep the palm facing upward. 
  6. Remain in the pose for 30 seconds.
  7. Repeat the same steps on the other side.

  • Warm-Up Yoga Benefits:
  • Opens the shoulders
  • Stretches the shoulders, arms, and hips
  • Promotes blood flow to the upper extremities 
  • Improves the function of abdominal organs
  • Improves digestion
  • Aids in detoxification
  • Relieves stress
  • Promotes calm

  • Note:

Place a folded blanket under your knees if they hurt. 

  • Caution:

Those with high or low blood pressure, heart conditions, or any injuries to the neck, shoulders, back, or hips should not practice this pose. Do not practice the pose if you have a headache.

(Related: Yoga 101 Poses: Yoga Basics Everyone Needs to Know in 2022)

Basic Yoga Warm-Up | Pre Workout Yoga, Yoga for Beginners & Free Flow

Try this Basic Yoga Warm-Up as a warm-up for yoga, pre-workout yoga warm-up, or on its own to ease tension and warm up your body. This Basic Yoga Warm-Up will get your blood flowing no matter how advanced of a yogi you might be.

(Video Source: SarahBethYoga )

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