This entry was posted on Jun 2, 2022 by Charlotte Bell.
What are your go-to poses proper after you step onto your mat? I wish to heat up with a “gooey” Adho Mukha Svanasana (Downward-Going through Canine Pose). By gooey, I imply that I heat up with numerous motion. I mobilize all my joints, together with these in my legs and arms and all my vertebral joints. I stretch either side of my physique, however I don’t fear about stretching symmetrically from one facet to the opposite. The purpose is to examine in with my physique and hearken to what it wants on a given day. As a result of it’s really easy to stretch nearly every thing in Canine Pose, it’s my favourite yoga warmup pose.
Particularly in the event you observe very first thing within the morning, your physique must ease into yoga observe. Warming up is crucial, and it feels good too. After an evening of relative immobility, the fascia (the connective tissue that surrounds the muscle groups) types a layer of what anatomist Gil Hedley calls “fuzz.” (Right here’s his nice video on the fuzz.)
Fuzz, tiny fibers that join muscle groups to one another, types on the sliding surfaces between your muscle groups. This can be a pure course of that occurs at any time when we’re motionless for a time period. Nevertheless, the fuzz inhibits the muscle groups’ skill to slip in opposition to one another, as a substitute inflicting them to stick to one another.
Stretching and motion soften the fuzz, permitting our muscle groups to slip over each other once more. That is why we’re normally extra versatile within the afternoon than we’re within the morning. Our our bodies have had an opportunity to maneuver round and soften a minimum of a number of the fuzz. If we don’t make a degree to maneuver and stretch on a given day, the fuzz begins to thicken, making it tougher to dissolve after we do resolve to observe.
Because of this, even in the event you can’t do a full-on yoga observe, it’s a good suggestion to observe a yoga warmup pose (or two or three). This may maintain the fuzz at bay in order that once you do find time for formal observe, your muscle groups will likely be extra amenable to it.
3 Yoga Warmup Poses to Break Up the Fuzz
Along with Canine Pose, there are a number of different poses that make nice yoga warmup poses in the event you don’t have time for a full-on observe. You may need to have a yoga mat and yoga strap useful. Listed below are three of my favorites:
- Adho Mukha Svanasana (Downward Going through Canine Pose): As I discussed, Canine Pose is a good all-over stretch. Once you observe it as a fuzz-busting pose, transfer by way of all of your joints, and keep in movement. Don’t fear about kind. Take into consideration when your canine or cat does this pose. They do what feels good, not what they assume appears to be like good. I wish to observe a Half-Canine Pose with my arms on the kitchen counter whereas I’m ready for my tea water to boil within the morning.
- Talasana (Palm Tree Pose): Talasana zeroes in on the perimeters of the physique. Whilst you can stretch your sides to an extent in Downward Going through Canine Pose, Talasana stretches the whole lateral line of the physique, from the outsides of the ft to the arms. Be at liberty to maneuver round on this pose as effectively. Discover twisting in Talasana. Utilizing a yoga strap between the arms on this pose permits your chest to broaden extra simply.
- Urdhva Hastasana (Upward Palms Pose): Urdva Hastasana focuses on axial extension, however you possibly can add a backbending aspect to it as effectively. Experiment with totally different hand positions—palms collectively, yoga strap between the arms, fingers clasped with palms dealing with upward.
This can be a good, well-rounded fuzz-busting observe for very first thing within the morning. You can even simply observe Talasana and Urdhva Hastasana in noon, as a brief yoga break out of your desk. This quick observe can stand by itself or be a warmup for the remainder of your common yoga observe.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Apply and Yoga for Meditators, each printed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Pink Rock Rondo, whose DVD gained two Emmy awards in 2010.