Warming up for a Yoga Class (Part 5)

🌿 Yoga Class Warm-Up (10–15 Minutes Flow)

🧘‍♂️ 1. Centering (1–2 min)

• Sit in Easy Pose (Sukhasana)
• Close eyes, relax shoulders
• Inhale deeply… exhale slowly
• Bring awareness to breath

👉 Cue:
“Let your body arrive… leave everything outside.”

🌬️ 2. Gentle Breath Activation (2 min)

• Practice deep abdominal breathing
• Optional: light Kapalbhati Pranayama (slow version for beginners)

👉 Cue:
“Inhale calm… exhale tension.”

🔄 3. Neck & Shoulder Release (2–3 min)

• Neck rotations (slow, both sides)
• Shoulder rolls (forward & backward)
• Arm stretch across chest

👉 Focus: Release stiffness (especially good for IT people)

🐈 4. Spine Warm-Up (2–3 min)

• Come to tabletop
• Practice Cat-Cow Pose
  • Inhale: drop belly, lift chest
  • Exhale: round spine

👉 Cue:
“Move with your breath… awaken the spine.”

🌿 5. Dynamic Side Stretch (2 min)

• Stand in Tadasana
• Raise arms → bend side to side gently

👉 Benefit: Opens ribs, improves breathing capacity

🔥 6. Hip & Leg Activation (2–3 min)

• Gentle hip circles
• Half squats
• Light lunges

👉 Cue:
“Wake up your legs… build stability.”

🌞 7. Mini Flow (Optional – 2 min)

• 2–3 rounds of slow Surya Namaskar

👉 Purpose: Full-body activation

✅ End Warm-Up Cue

“Now your body is ready… breath is flowing… let’s move deeper into the practice.”