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 prefer 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 each side of my physique, however I don’t fear about stretching symmetrically from one aspect to the opposite. The purpose is to test in with my physique and hearken to what it wants on a given day. As a result of it’s really easy to stretch virtually all the things in Canine Pose, it’s my favourite yoga warmup pose.
Particularly in case you observe very first thing within the morning, your physique must ease into yoga observe. Warming up is important, and it feels good too. After an evening of relative immobility, the fascia (the connective tissue that surrounds the muscle tissue) 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 tissue to one another, types on the sliding surfaces between your muscle tissue. This can be a pure course of that occurs each time we’re motionless for a time period. Nevertheless, the fuzz inhibits the muscle tissue’ capability to slip towards one another, as an alternative inflicting them to stick to one another.
Stretching and motion soften the fuzz, permitting our muscle tissue to slip over each other once more. Because of this we’re often 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 among the fuzz. If we don’t make a degree to maneuver and stretch on a given day, the fuzz begins to thicken, making it more durable to dissolve once we do determine to observe.
Because of this, even in case 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 can preserve the fuzz at bay in order that if you do find time for formal observe, your muscle tissue will probably be extra amenable to it.
3 Yoga Warmup Poses to Break Up the Fuzz
Along with Canine Pose, there are just a few different poses that make nice yoga warmup poses in case you don’t have time for a full-on observe. You would possibly need to have a yoga mat and yoga strap helpful. Listed here are three of my favorites:
- Adho Mukha Svanasana (Downward Going through Canine Pose): As I discussed, Canine Pose is a superb all-over stretch. While you observe it as a fuzz-busting pose, transfer via 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 prefer 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. When 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 nicely. Discover twisting in Talasana. Utilizing a yoga strap between the arms on this pose permits your chest to broaden extra simply.
- Urdhva Hastasana (Upward Fingers Pose): Urdva Hastasana focuses on axial extension, however you’ll be able to add a backbending factor to it as nicely. Experiment with totally different hand positions—palms collectively, yoga strap between the arms, fingers clasped with palms going through upward.
This can be a good, well-rounded fuzz-busting observe for very first thing within the morning. You can too 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 educating in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third ebook 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 Crimson Rock Rondo, whose DVD gained two Emmy awards in 2010.