Yoga warm ups: Smooth start and high efficiency

By: Stephanie Hoffnung

Everything in our life needs a start and warm-up; the same goes for sports training. If you are new to Yoga, the first thing you can't ignore before every exercise is the “yoga warm-up“.


To practice Yoga effectively and gain many benefits, the warm-up exercises before practising Yoga must perform the correct technique and maintain it at the beginning of each of your daily Yoga sessions.

This article, Bellyfatzone, will summarize to help you read pre-workout yoga warm-ups from professional instructors in the subject of Yoga. Find out in the article below.

Yoga warm ups: Smooth start and high efficiency
Yoga warm ups: Smooth start and high efficiency

Some notes to avoid during yoga warm-up exercises

In any sport, this part cannot be ignored. In Yoga, proper breathing is also at the core of the exercises. The warm-up phase with yoga warm-ups is a must-do if you don't want to get injured while practising.

1. Proper breathing technique

Breathing during Yoga is one of the basic but essential exercises. However, many people often overlook the practice of deep breathing during Yoga, which is a common mistake. Breathing correctly when practising Yoga is the most effective way to regulate the amount of oxygen and carbon dioxide in the body, and balance yin and yang, thereby helping to fight diseases. The principle of breathing in Yoga is “inhale to expand the abdomen, exhale, and draw the abdomen in”. It would be best to practice this breathing regularly to form a natural reflex habit.

2. Don't Warm Up Before the Workout

You should spend about 15 minutes warming up the basic exercises for parts such as the neck, arms, legs, back, and shoulders, … to help stretch the muscles.

This is the first step for the body to adapt to the movements with higher exercise intensity gradually. If you practice independently, you must carefully learn the best yoga exercises at home to achieve maximum effect. Master the basic yoga warm-up exercises to strengthen muscles and flexibility and practice more effectively. And reduce training injuries.

3. Let the body get too hungry or eat too full

To ensure enough energy for exercise, you should not let the body be too hungry, especially for those suffering from low blood pressure. It would be best if you had a snack of fruit and nuts or drank vegetable juice about 2 hours before exercise.

On the contrary, you should not overeat before exercising. When the stomach is full of food, it will make your body lack flexibility, make it difficult to exercise and easily cause injuries to the abdomen and internal organs. If you overeat, wait about 3-4 hours after eating to start exercising.

4. Drink water during exercise

Drink water during exercise

You will be surprised by this note when the coach reminds you before the yoga warm-ups because most sports are advised to drink water during exercise. But not with yoga practice. Coaches recommend not drinking water during yoga warm-up exercises until trial and after training.

The reason is that the body's organs are in a state of solid activity, and it isn't easy to absorb water. Therefore, you need to drink water at least 30 minutes before and about 10 minutes after the workout. Remember to drink slowly in small sips to avoid pressure on internal organs in the body.

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5. Choose inappropriate clothing:

One mistake is that when practising Yoga, many people think that the bigger the clothes, the more comfortable they practice. However, this subject requires changing many yoga poses such as bending, bending, standing with legs, planting a banana tree, etc.

Soft cotton clothes, which are slightly tight and stretchy, will be more appropriate during exercise. It would be best to prioritise choosing clothes with breathable fabric, easy to absorb sweat.

6. Overtraining

Many people make the mistake of not determining their health condition and exercising too much. In particular, those who desire to practice Yoga to lose weight often suffer from it.

As a result, the muscles are quickly overstretched and cause unintended injuries. Please note right before the yoga warm-up exercises.
train noise

Instructions to properly practice ten yoga warm-up exercises

Easy Pose (Easy Seat) yoga warm-up

YouTube video

This is a beginner's sitting neck twist yoga warm-up exercise that helps you rotate your neck joints to warm up the upper spine of your body.

Here's how to do the exercise:

Step 1: Sit up straight with your hands on your knees.

Step 2: Hold the body, rotate the neck to the left, and hold for one breath. Eyes look in the direction of neck rotation.

Step 3: Return to the original position and rotate the neck to the right. Do this movement ten times.

Seated twist yoga warm-up

YouTube video

This exercise rotates your body to warm up your abs and waist. It helps stimulate muscle groups for this area to be ready for yoga exercises later.

How to perform the Seated Twist yoga warm-up is as follows:

Step 1: Keep your body in the original position like the Easy seat exercise, or straighten one leg above.

Step 2: Lift the other leg up and over the other leg. This time instead of neck rotation, in this Yoga warm-up exercise, you rotate your entire upper body to the left and continue to hold for a few breaths. In this pose, the right hand is placed on top of the left thigh, and the left is on the side, Behind people.

Step 3: Return to the starting position and rotate the upper body to the right. In addition to the sitting place, you can also choose to stand and turn with the same yoga warm-up exercise.

Cat-Cow warm-up

YouTube video

Cat – Cow yoga warm-up is an excellent exercise to stretch the entire back and spine. Plus, this yoga exercise to help slim the waist also helps treat fatigue and neck and back pain caused by sitting.

How to perform this combined Cat – Cow exercise is as follows:

Step 1: Get into a cat position with thighs and arms perpendicular to the floor. Back straight.

Step 2: Slowly bend your back down as far as you can. Simultaneously tilt your neck and head back as far as possible.

Step 3: Hold this movement for a few breaths of the yoga warm-up. Then you arch your back upwards and your head downwards.

Step 4: Continue to hold this movement for a few breaths. Return to the original position and repeat these stretching movements 5-10 times.
yoga warm-up

Warm up your legs with the Bird Dog Crunch

YouTube video


This yoga warm-up helps warm your leg muscles, making your leg joints more flexible and avoiding stiffness and pain during exercise.

Yoga warm-up. How to perform the following actions:

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Step 1: Keep the body in the starting position, like the Cat-Cow exercise.

Step 2: Bend your left arm and right leg so that your left elbow and right knee touch each other.

Step 3: Straighten your left arm and left leg out in the next movement and hold for 1 second.

Step 4: Return to the starting position and switch sides with the right arm and left leg.

Warrior Pose Yoga Warmup I

YouTube video

How to perform the Warrior I yoga warm-up is as follows:

Step 1: Stand up straight with your feet together.

Step 2: Slowly bring your left leg forward and lower your left knee until your left thigh is parallel to the floor. If you haven't reached this level yet, you can reduce your knees to your full range and slowly increase the difficulty over time.

Step 3: Do not step too short so the knee exceeds the toe, but do not step too long as it will cause the person to fall forward. The best step is when your thighs and shins form a 90-degree angle.

Step 3: Raise your arms straight up high while your eyes follow the fingers. Hold this position for a few breaths and return to the original work.

Step 4: Switch sides and do the same with the right leg.

How to do Warrior II pose

YouTube video

From warm-up warrior yoga 1, straighten your arms so that your arms are in the same line and parallel to the floor. Specifically, you perform this yoga warm-up as follows:

Step 1: Stand straight, feet about 90cm apart

Step 2: Turn your right foot out 90 degrees, and you're left inward 15 degrees. The heel of the right foot should be in line with the centre of the left foot.

Step 3: Raise your arms to the side, so they are at your shoulder level. Palms facing down and arms parallel to the ground.

Step 3: Take a deep breath in. As you exhale, bend your right knee so that the knee is directly above the ankle.

Step 4: Gently turn your head, and look to the right.

Step 4: When you feel comfortable in the pose, you can slightly push your torso up by pushing your pelvis down.

Step 5: Hold the pose like a warrior—breathe regularly. Breathe in and out evenly. Release your hands as you exhale—the smile on your face.

Step 6: Repeat the pose with the left leg by rotating your left foot 90 degrees outward and your right foot inward 15 degrees with this yoga warm-up.

Yoga warm-up – warrior pose III

YouTube video

This yoga warm-up cover strengthens the legs, improves balance, and builds strength from the body's centre. The leg muscles involve both legs; butt muscles are strongly affected in the pose. Your back and abdominal muscles will support and help you stabilize your posture. The shoulder muscles help you keep your arms parallel to the ground. Your balance is only maintained when you find your centre of gravity and continuously adjust.

When you have achieved balance in this pose, your consciousness and mind will also become better; you will be ready to face and overcome the more challenging exercises in Yoga. As well as maintaining balance in life.

Instructions for performing the yoga warrior III warm-up pose:

Step 1: Start in Warrior I, with the right leg in front, the knee bent at 90 degrees, and the back leg straight. Bring your hands to your hips.

Step 2: Slowly lean forward to bring your weight onto your right leg. Keeping your left knee straight behind you, slowly lift your left leg off the floor

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Step 2: Straighten the right leg and adjust the torso to a position parallel to the floor. Moving your torso forward, lift your left leg straight up to a position where both your torso and left leg are parallel to the floor. Keep your neck relaxed and your eyes directed to the floor.

Step 3: Flex your left foot, keeping your toes pointing to the floor. Squeeze the left calf muscle. Slowly bring your hands down along your body when you feel balanced. Bend right knee and return to warrior I pose.

Step 4: Repeat the pose with the opposite side for the Warrior III yoga warm-up.

Child Pose relaxation yoga exercise

YouTube video


The Child Pose exercise should not be skipped for an effective yoga warm-up. This is also the perfect stretch for you

How to do Child Pose pose as follows:

Step 1: Kneel on an exercise mat with your knees hip-width apart.

Step 2: Slowly sit down so that your butt touches your heels.

Step 3: Bend forward with arms stretched out in front. Palms face down on the yoga mat.

Step 4: Bring your hands back parallel to your back. Note: In this yoga warm-up, the palms are now facing up. At this move, you relax your whole body to relax all parts.

Lord of the Dance Pose yoga warm-up (Dancer Pose)

YouTube video

Properly perform this warm-up yoga cover technique as follows:

Step 1: Stand up straight in a solid position.

Step 2: Release your hands. Inhale deeply, raise and bend the left knee behind, reach out and grab the left toes with your left hand.

Step 2: Right hand facing forward for balance.

Step 3: Slowly raise your left leg and your right hand. When you have submitted the left leg above the head, at the same time, bring the right hand to grab the left foot and combine the two hands to hold the left leg, the chest is stretched forward, keeping the neck straight.

Step 4: With the dancer's pose yoga warm-up, you need to stand up straight, balance your right leg, and control your breathing and body. Hold for 1 minute, breathing evenly. At the end of the yoga pose, bring the left leg back to the original standing position and relax. Switch legs and do the same.

Low Lunge Pose (Standing Low)

YouTube video

Performing warm-up exercises before practising Yoga should also not skip this exercise. You do the following:

Step 1: Start doing the yoga warm-up; step your left foot forward with your knees on your heels, lower your back knee to touch the mat, and your hands on your left thigh (or bring your arms over your head). ), pull your belly in.

Step 2: Consider taking the front heel and back knee toward the midline, feeling a deep stretch along the front hip.

Step 3: Hold the position for at least 1 minute and repeat with the other side. It is necessary to maintain the movement time required by the exercise.

Good luck with your training! With the yoga warm-up exercises in the article, when applied, you will feel your body is heated to the most suitable level, helping you to expand and stretch the muscle group in the central areas such as shoulders, back, hips, legs, spine, and entire body. Create a sense of relaxation and comfort for the mind and body to be ready for yoga exercises afterwards.


Above, Bellyfatzone shares warm-up exercises in Yoga that help you practice more appropriately, bringing more effective results in terms of overall health and flexibility.

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Stephanie Hoffnung
Stephanie Hoffnung is a talented writer with a deep passion for anatomy and scientific literature. She has dedicated her career to the study of the human body and the ways in which it can be rejuvenated and revitalized. Stephanie's passion for anatomy and scientific literature is evident in her writing. She is meticulous in her research and is committed to providing her readers with accurate and up-to-date information. Her attention to detail and thorough understanding of anatomy make her a valuable resource for those looking to improve their health and fitness. Aside from her scientific pursuits, Stephanie is also deeply interested in rejuvenation. She believes that the body has a remarkable ability to heal and regenerate itself, and is dedicated to exploring the many ways in which this can be achieved. Stephanie is a valued member of the team at, where she shares her expertise on anatomy and rejuvenation. Her articles are informative, engaging, and accessible, making them a valuable resource for anyone looking to improve their health and fitness.
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