When doing some yoga or dance exercises, in order to avoid physical injury during exercise, we must do warm-up exercises in advance. Warm-up exercises can activate our joints in advance and allow the body to enter a state of movement in advance. So do you know what the warm-up movements of Yoga Skyscraper are? Let’s go take a look below!
Standing preparation
Put your feet together, fully spread the soles of your feet to the ground, and stretch all your toes; the center of gravity of your body is evenly distributed between the toes and heels of both feet; straighten your knees, lift your patellas, tighten your hips and thighs; open your chest and stretch your back , the head and neck are centered, the shoulders are turned back, the shoulders are lowered, and the arms are naturally extended downward.
1. Knuckle movement
Stretch your arms forward, shoulder height and width apart, inhale and stretch your fingers, exhale and make fists. (Repeat 10 times)
2. Wrist joint movement
Put your fingers together, inhale, fingertips upward, palms facing forward, exhale, fingertips downwards, palms facing back. (Repeat 5 times) Adduct the thumb and make a fist; use the wrist as the axis, turn clockwise, and then turn counterclockwise. (Repeat 5 times forward and backward)
3. Elbow movement
Stretch your arms forward at shoulder height; inhale and bend your elbows, bringing your hands back to your chest; while exhaling, extend your arms forward with both hands. (Repeat 5 times in each direction)
4. Shoulder rotation movement
Stretch your arms straight and open, and rotate around your shoulders; inhale, move your arms from front to back, exhale, and lower your arms. In the opposite direction, inhale and move your arms from back to front, exhale and lower your arms. (Repeat 10 times)
5. Chest and lung expansion exercises
Fold your arms in front of your chest, exhale, open your chest with your elbows outward, inhale, straighten your arms and open them to both sides, open your chest as much as possible, and remember your toes. (Repeat 5 times)
6. Mid-back exercises
Stand with your feet shoulder-width apart, extend your spine, and raise your arms to the sides. When you exhale, turn your trunk to the left and rear, keep your pelvis neutral and still, inhale to return to the straight line, exhale, turn your trunk to the right and rear, and inhale. Back straight, keep following your fingers with your eyes. (Repeat 10 times)