Yoga Warm Up Flow (For Good Blood Circulation & Better Results)

Yoga Warm Up Flow For Better Blood Circulation:

Effective stretching with yoga asanas not only plays a vital role in wound prevention, but also facilitates in increasing and improving blood circulation all throughout your body. This yoga warm up flow does so, by slightly pulling and tugging on the muscle and connective tissue, pervading them with a conscious breath. The mixture of inhalation with these actions supports generating fluid homeostasis in the body that helps in recovering and upholding the health of the heart and kidneys.

Yoga Warm Up Flow

If you desire to reap all these benefits, consider adding these stretches, with 4 main yoga warm up flow, to your workout regimen in order to help improve blood circulation.

Yoga Warm Up Poses

Yoga Warm Up Poses

1. Adho Mukha Svanasana (Downward Dog):

This posture is perhaps the most widespread yoga pose and is useful for countless muscle stretches throughout your body. It reinforces and extends the entire body while being upturned. Inversions do nothing but mend circulation by increasing the blood flow to the brain, and by refining cerebral function and handing out abilities.

Downward Dog

Adho Mukha Svanasana Steps:

  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Tuck your toes inward.
  2. Exhale; lift the knees off the floor, legs straight and form an inverted V-shape pushing the body weight into the palms and hips up towards the ceiling.
  3. Attempt to touch your heels to the ground, while keeping your legs straight at the knees.
  4. Push away from the ground through your palms, keeping your shoulders square and head between your arms. Keep neck neutral and body weight evenly distributed. Touch the ears to the inner arms and sink your hands into the ground.
  5. Stay in this position and take deep breaths.

Release the pose getting back to table pose bending your knees while exhaling.

2. Lunge:

Perform this dynamic stretch prior to engaging yourself in any kind of bodily activity. It will aid in increasing the flow and movement of blood to your lower extremities. This is an exceptional stretch for someone who is used to being seated for lengthy time intervals during the day, as blood starts to pool in the hip area.

Lunge - yoga warm up flow

Lunge Steps:

  • To execute the training, you must stand tall with your feet being parallel, and gently step your right foot back about 3 to 4 feet, perfectly balancing on the toe of the right foot.
  • Now slowly twist your left knee to get it overhead your ankle, either by keeping your hands on your hips for steadiness or reaching out to your arms up by your ears.

3. Salabhasana (Locust Pose):

The benefits of Locust are highly beneficial. It effectively develops body posture and stretches the muscles along the spine as well as the muscles in your arms, legs, and butt. It is a full body stretch that aids in condensing stress and anxiety while increasing blood flow. You must perform 10 breaths for about 60 seconds. After you finish the training you will notice that you don’t require much to get your blood flowing, while attempting these exercises.

yoga warm up flow - salabhasana - locust pose

Salabasana Steps:

  1. Lie down on the belly, forehead on the floor. Bring the legs together.
  2. Inhale; lift the shoulders up towards the ears and roll them back to interlock the palms behind the lower back.
  3. Exhale; lift the upper body and the legs off the floor. Lift the interlocked hands away from the lower back and stretch the shoulders gently squeezing them towards each other and away from the ears.
  4. Hold the pose, breathing the deeply, contracting the inner thighs and the feet together. Now work on lifting the legs higher and the shoulders towards each other, lifting the chest higher off the floor.
  5. Exhale; bring the chest and legs down and relax.

4. Setubandhasana (Bridge Pose):

The bridge pose is a very beneficial pose owing to the fact that it not only reinforces the body but it also calms the mind and central nervous system. It also rouses and progresses organ function in the lungs, abs, thyroid glands and digestive system.

Setu bandhasana (Bridge Pose) - Alleviate fatigue cause, balance hormones and stop emotional / stress eating

Setubandhasana Steps:

  1. Lie down on the floor with palms close to the body and the legs, hip-distance apart.
  2. Bend the knees with the feet in line to the knees and chin down towards the chest.
  3. Inhale; press the feet on the floor and contract the inner thighs. Lift the hips off the floor and push the tail bone towards the floor.
  4. Exhale; keep the palms on the floor or slide the hands under the hips. Clasp the hands together to interlock the palms.
  5. Hold the pose breathing deeply in ujjayi breath for 30 to 50 seconds. Work engaging the thighs and lifting the chest higher off the floor, so that the chest touches the chin and the shoulders squeeze towards each other.
  6. Exhale; lower the chest, belly and then the hips on the floor to release the pose. Straighten the legs and rest and focus on the breath.

You must wrap up the exercise with a final downward dog posture to stretch it out. After finishing this workout you will witness that you don’t require much to get your blood flowing. You can perform about ten breaths in about sixty seconds.


What is yoga warmup sequence?

Inhale and bring your arms straight out to your sides, parallel to the floor. Exhale and go down, folding to the left side and bringing your left hand down – similar to trikonasana. Your right hand is up towards the ceiling. Inhale and come back up, exhale and fold to the right side.

Should you do a warm up before yoga?

Yes, you should always warm up before yoga! Before you start your yoga session, your muscles may be cold and stiff, which could lead to injury if you jump right into your practice.

What are 5 warm up exercises?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

Can we drink water before yoga?

The key to staying hydrated is drinking water hours before your yoga class starts. This gives your body time to absorb water and properly hydrate your body long before you start practicing.

Can yoga be a warm up?

Doing some yoga to warm up before running helps prepare the muscles, making the body warm and balanced before you start. Your run will no doubt be more pleasant, and also you will be less likely to injure yourself.

Is yoga better than workout?

Yoga helps develop muscles evenly over the bone surface, thereby increasing flexibility. Yoga is also an energy efficient activity.

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