In Yoga it is very important to do some Warm-up Poses before a session so you will be physically ready for the Yoga Poses that you want to practice. Moreover, Warm-up exercises will prepare your body for more difficult poses in the future. In this section, learn some poses and exercises that you can do before a Yoga class.



Yoga practice may look simple but this is a powerful activity. In fact, you can get hurt if you do Yoga Poses incorrectly, or you do not perform some stretching exercises before a Yoga class or session. As much as possible, do some Warm-up exercises so you will be prepared for any Yoga Pose that you want to do.



Yoga Exercise - Eye Training



Like any other muscles, the eye muscles also need exercise to be healthy and strong. Most of the time, we only shift our gaze minimally from left to right, as when reading, and turn our heads if we want to look elsewhere. By moving the eyes in every direction, without turning your head at all, these Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain and improve eyesight. Breathe normally while you practice.



First look up, then look down. Now look to the far right and then look far left. Next look up to the right, then look diagonally downward to the left. Repeat in the opposite direction. Now imagine a large clock - look up at 12 o'clock, then circle around it clockwise, quite slowly for two rounds then quicker for three. Repeat the exercise in a counterclockwise direction. Lastly, hold your thumb up about a foot from your face, and move your eyes from the thumb to the wall beyond and back. To end, always "palm" your eyes as shown below.



1. Look up and then look down.

2. Look at the right, then look at the left.

3. Look at the top right, then bottom left.

4. Look at the top left, then bottom right.

5. Look up. Roll your eyes clockwise, then counterclockwise.





Yoga Exercise - Neck Exercises



Many people hold tension in their necks and shoulders, leading to stiffness, bad posture and tension headaches. Repeating these five yoga Neck Exercises eases tension, increases flexibility and tones the muscles. Do them slowly and keep your spine straight. Your neck relaxed and your shoulders facing forward. First drop your head back, then drop it right forward. Now keeping your head erect, turn it all the way to the right, back to center, then all the way to the left. Next drop your head forward and roll it around as wide a circle as possible. Repeat in the opposite direction. Now, raise your right shoulder, then drop it down. Repeat with the left. Lastly, raise both shoulders at once, then drop them down again.



1. Bend your head forward, chin on chest, then back to original position.

2. Bend to the right, then back to the original position.

3. Bend backward, then back to the original position.

4. Bend to the left, then back to the original position.

5. Bend forward, chin on chest, move from right to the left, then move from left to right.



Yoga Exercise - Shoulder Stretches



This exercise is great in relieving stress and tension on your shoulders, as well as your entire upper back. Learn how to do a Shoulder Stretch in this section. You will need a long strap for this one. Hold the strap in your hands.

1. Sit in any comfortably erect position. Hold the strap and straighten your arms forward. As you inhale, move your arms up until they are overhead, and exhale as you bring them down behind you.



2. Coordinate this movement with your breathing, making the movement smooth. Make sure the strap is sufficiently long and your hands sufficiently far apart, so that you can keep your arms straight. If you cannot keep your arms straight, lengthen the strap.