We all know how important sports are for our health. Nowadays, most people have made sports a routine of their lives. However, those who neglect to warm up; There are many people who do not know the importance of yoga in warming up. Of course, there are also those of us who are far from doing sports.
WHY IS WARMING UP IMPORTANT?
Warming up is the preparation phase for exercises. By warming up, you can increase the efficiency you will get from sports and prevent any injuries. Instead of increasing your body temperature suddenly, you can increase your performance in a balanced way by increasing the temperature in the preparation phase. With a good warm-up, the strength and flexibility of your muscles will increase.
What do you say, let today be your day! Do yourself a favor today. Along with starting to do sports, warm up with yoga; Even if you do sports, discover how to protect both your mind and body by warming up with yoga movements. Remember, the only thing that will keep us alive with all its might is discovery!
Our mat is under our feet and we are wearing our non-slip socks . We are wearing our most comfortable yoga clothes . Well then, we can start warming up!
1- TRIKONASANA / TRIANGLE POSTURE
We start warming up with asanas that strengthen the upper legs, knees and ankles:
Our feet are side by side. We stand in Tadasana with our arms straight at our sides. We spread our feet shoulder-width apart and raise our arms straight with our palms facing the ground. The tip of our right toe is turned 90 degrees to the right. And a deep breath! We raise our left arm straight up, touching our left lap. When we start to exhale slowly, we lean to the right side and hold our right wrist with our right hand. He tries to lower our left arm to the right side until it is parallel to the ground; Every time we try to lower it, we feel our body relax, our muscles stretch and our soul rest. While doing this practice, we do not forget to look at one point and we maintain our balance more easily.
This pose, which is based on forming a triangle with our feet and arms, will help us stretch and relax our muscles. You will see that our soul is resting while breathing revitalizes our spine and makes us feel lighter. If you do it regularly, it will help you get rid of the excess weight in the waist area!
2- UTKATASANA / CHAIR POSTURE
Squat is indispensable for sports and Utkatasana is indispensable for yoga!
Our starting pose is Tadasana. We breathe in and stretch our arms towards the ceiling. Our palms face each other. We exhale and bend our knees. We try to bring our hips as close to the ground as we can and stretch. We straighten our back while raising our shoulders back. While doing all this, it is important to try to keep our hips at heel level!
This movement, where the anatomical focus is on the hips, stretches the shoulders and rib cage; It also strengthens our spine. Applying this practice, which will be very effective in warming up before starting sports, will make you feel good!
3- UTTANASANA / STANDING FORWARD BENDING POSTURE
The names are similar but the effects are completely different!
We inhale and lean forward from our hip joint. We bend down as much as we can to keep our knees straight, without bending them; While we hold our legs and support our body, we bring our legs closer to our body. We control our body, soul and body with regular breathing and try to close down a little more with each exhalation.
Uttanasana, also called the "resting pose" among the standing poses, is very effective for the hips and is also extremely useful for stretching the upper back legs and lengthening the muscles! This movement, which is effective on our soul as well as stretching our body, will be extremely effective in resting your mind before starting sports, with its brain calming and stress relieving effects.
To examine in more detail the effects of yoga on our soul as well as our body; To discover your soul while protecting your body with yoga: The Effects of Yoga Poses on Your Soul After Your Body! You can read our article titled!
4- VASISTHASANA / SIDE PLANE POSTURE
Left hands in the air, Vasisthasana lovers here!
We change positions so that the outer edge of our left foot is on the ground and place our right foot on top of our left foot. The inner edges of both our feet touch each other. While we lift our right hand off the ground and place it on our hip, we balance our body weight with the outer edge of our left foot and our left hand. Our hand, which is in contact with the ground, is only slightly ahead of our shoulder. We stretch our back by extending our tailbone and hold on tightly while focusing on our breath. It controls our thoughts and breathing; We only hear our breath in our consciousness.
This movement increases the sense of balance; While it stretches the back of the legs, it also works the arms and abdomen. Vasisthasana, which means "the best, most perfect pose" in Sanskrit, will be the perfect solution for you to feel perfect, as its name suggests!
5- PAVANAMUKTASANA / WIND CATCHING POSE
Religion will not only be the winds, but also your soul along with your body! Now, let's examine the last movement of our title, Pavanamuktasana:
We lie on our back. We bring our legs together and inhale, bending one leg at the knee and pulling it towards our belly. We hold it below the knee with our hands and continue pulling. Our other leg is straight and both toes are pointing forward. And breathe again! As we exhale slowly, we raise our head to bring our chin closer to our chest. Supporting ourselves with our hands, we pull our head until it touches our knees. It may be a little difficult to maintain the balance of our knees to remain straight while performing this movement. In such a case, wearing NuiYoga Bolsters that can keep your legs slightly elevated will make you very comfortable.
Pavanamuktasana, one of the important and basic movements of yoga practice to tighten the abdomen and strengthen the back, will be very useful in warming up before starting your exercise and making your whole body calmer!
Whether in sports or yoga practice... The most important thing in both of these actions is; To develop by respecting one's own limits. That's why you shouldn't forget to breathe correctly in your practices, you shouldn't force yourself, but you shouldn't avoid trying either!
We wish you all healthy days!
