Yoga warm-up in 9 steps

Most workout classes start with a warm-up sequence. Yoga expert, Dinesh Dagar from Yoga Tranceform shares simple stretches that will prepare you for your session ahead.

Lower your chin towards the chest.

Take your head backwards as you do while looking upward toward the ceiling.

Rotate your head, making a circle, clockwise and anti-clockwise.

Keep your palms on your shoulders while your elbows face outward. Now rotate your shoulders by lunging them upward towards the front and bringing them down towards the back. Next, repeat in the opposite direction.

Stand upright with your feet shoulders’ width apart. Place your hands on your back with the fingers and thumbs of each hand pointing opposite to each other and wrapped around the side. Now lean backward as much as possible for you without losing balance of your body and with your head looking upward and behind your back. Stand in the pose for two seconds and then return to the starting position.

Stand with your feet together comfortably apart. Bend forward while you place your palms next to your feet on the ground in front of you while the crown of your head extends toward ground. Hold the pose for two seconds and then return to the starting position.

Stand with feet wide apart. Bend your upper half of the body toward left with your right hand against your right ear and stretched outward. Put your left palm on your left leg 1-2 inches above the ground. Hold the pose for two seconds and then return to the starting position.

Stand with feet wide apart. Bend your upper half of the body toward right with your left hand against your left ear and stretched outward. Put your right palm on your right leg 1-2 inches above the ground. Hold the pose for two seconds and then return to the starting position.

Take a table top position and take your left leg forward between your hands with the shin perpendicular to the ground. Stretch your left leg backward with your toes touching the ground and ankle above it. Raise your chest and place your hands on the on the left thigh one above the other.

Disclaimer: The views and opinions expressed by the experts are their independent professional judgment. Please do not try at home without proper guidance.