Whole Body

Use this whole body warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body’s muscles and joints prior to any of the pose sequences.
∗ MP3 Audio Downloads available for this Sequence

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Use gentle fluid movements synchronized with slow deep breathing. For a deeper effect, hold each stretch for 1-2 breaths. This sequence is contraindicated with recent or chronic injury to the arms, neck or back.

1. Start in Easy Pose or Accomplished Pose.

Keep the shoulders down and back, the spine long and the chest open.

mountain tadasana

2. Inhale the fingertips up to the ceiling.

Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

 

3. Exhale and round forward with the palms to the floor.

Round the spine and relax the head and elbows down.

 

mountain tadasana

4. Inhale the fingertips up to the ceiling.

Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

 

Half lord of the fishes (Version A) / Ardha matsyendrasana A

5. Exhale and twist to the left.

Place the left hand on the right knee and the right hand behind your back. Look over your right shoulder and look behind you. Keep the spine long and the shoulders down.

 

mountain tadasana

6. Inhale the fingertips up to the ceiling.

Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

 

Half lord of the fishes (Version A) / Ardha matsyendrasana A

7. Exhale and twist to the right.

Place the right hand on the left knee and the left hand behind your back. Look over your left shoulder and look behind you. Keep the spine long and the shoulders down.

8. Inhale the fingertips up to the ceiling.

yoga pose

Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

9. Exhale the left hand to the floor and arch to the left.

yoga pose

Reach out through the right fingers and lower the left elbow as close to the floor as comfortable. Keep the chin off the chest and the right arm over the right ear.

10. Inhale the fingertips up to the ceiling.

yoga pose

Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

11. Exhale the right hand to the floor and arch to the right.

yoga pose

Reach out through the left fingers and lower the right elbow as close to the floor as comfortable. Keep the chin off the chest and the right arm over the left ear.

12. Inhale the fingertips up to the ceiling.

yoga pose

Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

13. Exhale the hands forward and round the spine.

yoga pose

Reach out through the fingertips, drop the head down and round the spine.

14. Inhale the arms behind you.

yoga pose

Reach back through the fingertips to draw the shoulder blades together. Press forward through the chest and look up towards the ceiling.

15. Exhale the hands to the knees or floor.

sukhasana • easy pose

Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.

16. Either repeat this warm up sequence, continue with another warm up sequence, or begin a posture sequence

 

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-Sri Ramana Maharshi

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