Yoga for Beginners: Warm Up with Dancing Flow

This “dancing” sequence flows from one pose to the next. Dancing Flow will quickly warm up your entire body, while strengthening your shoulders, awakening your hamstrings and releasing any tension from your hips.

by Asana Rebel

1 Benefits

Guided by your breath, these warrior-like poses are designed to open your hips and awaken your hamstrings, to make  you stand stronger and taller than ever before.

2 Step-by-Step Guide

Begin by standing at the front of your mat, feet together, legs active and arms above your head.

  1. Now, slowly lower your body into a Standing Forward Fold (hinging at the hips, folding forward over your legs, palms lightly touching your mat).
  2. Looking up, hold your gaze ahead.
  3. Now lowering down, reach your left leg back behind you, keeping your back slightly arched and your right foot up near your right hand. (Aim to keep your left thigh parallel to your mat with a right angle between your shin and your thigh.)
  4. As you exhale, open your left hip so you are facing sideways. (Keep your right knee bent at a right angle without letting it fall inwards.)
  5. As you inhale, lean back, sliding your left hand down your left leg and stretching your right arm overhead.
  6. As you exhale, extend your upper body forwards and rest your right fingertips on the floor, either outside or inside your right foot.
  7. Without resting, move into a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air).
  8. Take a deep breath here.
  9. Now step your left leg back up in between your feet at the front of your mat.
  10. Repeat this entire sequence on your right side.

3 Focus Areas

  • Open your hip flexors
  • Strengthen your shoulders and hamstrings
  • Increases flexibility

4 Dancing Flow - Tips

Sure, this exercise may warm up your body fast, but that doesn’t mean you should move fast through these poses. Instead, remember to hold each pose for 5 deep breaths. This will allow you to feel comfortable within each pose and to warm up your muscles so you’re ready to flow.

5 Alignment

You might notice that your pelvis has a tendency to tilt forward when you assume the warrior stance. Rather than tucking your tailbone under, look to keep length in your lower back by lifting the pit of your abs instead.