Yoga Warm Up

Guide to the Perfect Yoga Warm Up Routine

Yoga is a gentle and holistic way to good physical and mental health. Many yoga techniques and methods help you exercise different parts of your body and mind. But this does come with a certain risk of injury, especially for beginners. This is the reason why many yoga practitioners follow a yoga warm up routine.

Want to know the benefits of warming up before yoga? Read further to know.

The Benefits of Yoga Warm Up

Given below are some major benefits of warming up before a yoga practice.

1. Improves Blood Flow

A proper warm up session before yoga practice improves blood flow to your muscles. It provides muscles with the essential energy to keep up with the yoga practice.

2. Loosens Up Muscles

A warm up before yoga practice raises your blood circulation. It contracts and reflexes the important muscles in your body. A daily warm up can help you practice yoga without any risk of injury. This is why yoga warm up is essential to your success in yoga practice.

3. Improves Awareness

With increased blood flow also comes increased oxygen supply to your brain. A warm up before the yoga session helps you focus on the practice with more awareness.

4. Improves Flexibility

For you to become a good yogi, having a good level of flexibility is important. The warm up keeps your muscles warm during the session. In the long run, ayoga warm up helps extend the range of your body movements.

5. Minimizes Risk of Injury

Without an adequate warm up, you become prone to injuries during a yoga session. These injuries can include muscle and hamstring strain, and tearing of muscles. It is why yoga experts recommend that you do a proper warm up before every yoga session.

To get all these benefits, you have to practice the right yoga-warm exercises.

Yoga Warm Up Exercises

There are different yoga warm-up exercises you can do for different parts of your body. These exercises prepare your muscles and joints for movement in a yoga session.

Yoga experts have come up with exercises for different regions of your body.


  • Shoulder Socket Rotation
  • Alternate Up and Down Hand Movement


  • Neck Rotation
  • Side Tilt
  • Neck Forward & Backward Tilt


  • Walking Hand in Table Top Pose
  • Superman Twist


  • Ankle Rotation
  • Bending Ankle Up and Down


  • Hip Circles
  • Child’s Pose

That is not all! There are some asanas you can include in the yoga warm up to open your body more.

Yoga Asanas for Perfect Yoga Warm-Up

Apart from all the exercises mentioned above, there are a few yoga asanas you can include in your warm-up.

Let us first pay attention to the standing yoga poses.

Standing Yoga Poses

For your upper body to be ready for yoga practice, you should practice the yoga poses below:

Palm Tree Pose

  • Stand tall on the yoga mat.
  • Stretch both arms overhead. Interlock your hands and keep both palms facing upward.
  • Try to look upward if there is no pain or discomfort with the neck stretch.

This is an excellent asana to include in your routine. It activates the muscles in your arms, neck, shoulders, and upper back muscles.

Swaying Palm Tree Pose

From stretching the arms and back in the Palm Tree pose, you have to bend sideways at the waist. You will experience a slight stretch in the abdominal region and side body. This is the perfect yoga asana to stretch your chest and psoas muscle.

Seated Yoga Poses

Add some variation to the yoga warm up by including some seated yoga asanas.

Eagle Arm Pose

  • Sit in the Easy Pose. Bring both arms forward at shoulder level.
  • Bend your elbows.
  • Cross the right elbow over the left elbow’s crook.
  • Tangle the forearms. Try joining the palms or back of the hands in front of you.

This yoga asana warms up your shoulder blades and the back muscles. Enroll in a certified yoga school to learn more about this yoga asana.

Supine Yoga Poses

Now it is time to give a little rest to your back muscles. Do the yoga warm up stretches given below.

Pelvic Tilt

Pelvic Tilt is a gentle yoga movement that relieves you of any stiffness in the lower back. It also prepares your body for practising challenging yoga asanas.

  • Lie down in the Supine position.
  • Bend your knees and extend both arms by the side of your body. Keep both palms facing down.
  • Press your back against the floor.
  • Push your pelvis towards your face and then release.

Eye of the Needle Pose

The best hip-opener yoga asana. This improves flexibility in and around your lower back and hamstrings.

  • Lie down in the Supine position. Keep both knees bent.
  • Lift your right leg to keep the right foot over the left thigh.
  • Hold this position for a few breaths.
  • Lift your foot by drawing the left knee towards you.
  • Grab the left thigh with your hands.

Doing a proper yoga warm-up goes a long way in helping you practise without any injury.


Do you want to practice yoga without risking an injury? Refer to this guide to understand the benefits of a good yoga warm up before starting with the yoga session.