Baretoes Yoga and Belly Dance in Tamaqua, USA
These are some of my favorite warming exercises. Most anything that works the core will have you warm (or hot!) in no time. Give these a try and I can almost guarantee you will be warmed up by the end of this set!
1. Sunbird Flow
Inhale and extend through the opposite leg and arm, exhale knee to elbow. To make this less challenging keep both hands on the ground. Keep the hips level to one another (aka) keep the extending leg hip rolling down. Pull the belly button to the spine to stabilize the core! Do this for at least 5 breaths on each side.
2. Navasana flow
Inhale and lift through the heart, exhale and lower, rounding through the upper body.
You can keep the hands beneath bent knees for a more gentle version. Work up to doing 5 full breaths for 3 rounds.
3. Chatarunga practice
Inhale at top of a push up, exhale and bend at the elbows keeping them close to the ribs. The heart leads here as the hips stay UP! Release the knees to the ground to make this less challenging, but remember, hips UP! Go for at least 5 of these and keep building up to more.
4. Toleasana practice
With your hands by your sides in a cross leg seat press into straight arms, lift up out of the collar bones, and tuck your tailbone as you lift your bum off of the ground. Maybe one or both of your feet will lift up too! Curl inwards and use all your core muscles to lift, lift, lift! Try this 5+ times, inhale lifting, hold, exhale release.
With straight strong legs and a very engaged core find yourself in trikonasana! Hips forward, extend through the spine and find the arm overhead or the hand on the hip. The lower arm can be on the upper thigh or shin (not on the knee), as long as you keep the hips pressing forward! Take at least 3 deep breaths on both sides. Inhale to come up, reaching through the arm with a strong core.
I hope these poses keep you warm and strong during the remainder of the winter months. Let me know how this works for you!
With a sunny hug,