{"id":126525,"date":"2024-05-21T13:16:05","date_gmt":"2024-05-21T13:16:05","guid":{"rendered":"https:\/\/www.in.yoga\/?post_type=docs&p=126525"},"modified":"2024-11-23T13:31:16","modified_gmt":"2024-11-23T13:31:16","password":"","slug":"warming-up","status":"publish","type":"docs","link":"https:\/\/www.in.yoga\/en\/ufy-books\/yoga-book\/warming-up\/","title":{"rendered":"Warming-up"},"content":{"rendered":"

Warming-up is an important element of yoga complex. It is recommended before general exercises after completing hygienic procedures. Warming-up helps to activate our cardio-vascular system, increases flexibility, activates tokay of etheric energy. It is especially important for morning practices, because after a sleep all physical functions are slower and intensive routines at this time (including others than yoga, like jogging) can be compared to driving an unheated car, i.e. are destructive. A warm-up should last not less, than 10 minutes<\/strong>, because this is the time our cardio-vascular system needs to activate smoothly. Making your own complex, you can use just warming-up with no complicated postures just to warm up (for example, when you cannot freely move after an illness. <\/span><\/p>\n

The warming-up should be done with Muladhara set-up<\/strong>, for it is the only way it can give the needed result. <\/span><\/p>\n

The criterion<\/strong> to see, if you do it correctly is the feeling of heat in the active joint, which can be achieved only with Muladhara set-up. It means the proper Grandha is untwisted and the energy is flowing. If you feel nothing, nothing is happening. <\/span><\/p>\n

Analysing how a person does his warming-up, you can diagnose almost all his problems, because by his posture he is unconsciously showing the state of his etheric body. For example, if a person has a depressed or breached Anahata, he involuntarily bends his elbows; if his Vishuddha is breached, he lifts his shoulders and strains his neck. Rotating the hips, a person shows his current energy state. If he has a problem with sexuality, the round is \u00abcut\u00bb ahead, if he has many \u00abtails\u00bb, it\u2019s cut in the back part. If Svadhishthana doesn\u2019t work indepen-dently from other chakras, a person rotates all his body, being incapable to rotate just with one part of it. If Anahata and Svadhishthana move in opposite directions, it means they work anisochronously. The life position of such a man (of course, unconsciously) is \u00abWith the one we love we don\u2019t sleep, and those with whom we sleep life isn\u2019t much fun\u00bb.<\/span><\/p>\n

 <\/p>\n

Most simple warming-up exercises (beginner`s level)<\/span><\/h3>\n

 <\/p>\n

\"\"
1 \u2014 head rotations<\/figcaption><\/figure>\n

 <\/p>\n

\"\"
2 \u2014 hands rotations
3 \u2014 moving arms in elbow joints
4 \u2014 shoulder rotations
5 \u2014 feet rotations<\/figcaption><\/figure>\n

 <\/p>\n

\"\"
6, 7 \u2014 warm-up for knees<\/figcaption><\/figure>\n

 <\/p>\n

\"\"
8 \u2014 pelvis rotation
9 \u2014 rotation of pelvis together with torso
10, 11 \u2014 pelvis rotation in squatting
position<\/figcaption><\/figure>\n

 <\/p>\n

The warming-up should be done with Muladhara set-up<\/strong>, for it is the only way it can give the needed result.<\/p>\n

The criterion<\/strong> to see, if you do it correctly is the feeling of heat in the active joint, which can be achieved only with Muladhara set-up. It means the proper grandha is untwisted and the energy is flowing. If you feel nothing, nothing is happening.<\/p>\n

Analysing how a person does his warming-up, you can diagnose almost all his problems, because by his posture he is unconsciously showing the state of his etheric body. For example, if a person has a depressed or breached Anahata, he involuntarily bends his elbows; if his Vishuddha is breached, he lifts his shoulders and strains his neck.\u00a0Rotating the hips, a person shows his current energy state. If he has a problem with sexuality, the round is \u00abcut\u00bb ahead, if he has many \u00abtails\u00bb, it\u2019s cut in the back part. If Svadhishthana doesn\u2019t work independently from other chakras, a person rotates all his body, being incapable to rotate just with one part of it. If Anahata and Svadhishthana move in opposite directions, it means they work anisochronously. The life position of such a man (of course, unconsciously) is \u00abWith the one we love we don\u2019t sleep, and those with whom we sleep life isn\u2019t much fun\u00bb.<\/p>\n

 <\/p>\n

Mistakes in doing warm-up exercises (beginners level)<\/h3>\n

 <\/p>\n

\"\"
Arms are involuntarily <\/strong>folded in elbows<\/strong> (Anahata is breached or depressed)<\/figcaption><\/figure>\n

 <\/p>\n

\"\"
Lifted shoulders cover <\/strong>the neck<\/strong> (indicates a breached Vishuddha)<\/figcaption><\/figure>\n

 <\/p>\n

\"\"
Arms go apart<\/strong>
(Anahata is over excited)<\/figcaption><\/figure>\n

 <\/p>\n

\"\"
Energy \u00abstuck\u00bb in Ajna<\/strong><\/figcaption><\/figure>\n

 <\/p>\n

\"\"
Hip goes ahead<\/strong>
(indicates rigid Svadhishthana)<\/figcaption><\/figure>\n

 <\/p>\n

Dizziness and difficulties in getting the balance show that the con-sciousness is unstable.<\/p>\n

The state of Muladhara can be diagnosed by the person\u2019s capacity to bend. If you can bend with your spine straight (just by your pelvis, with no bending in lower back) for more than 90 degrees Muladhara is integral.<\/p>\n

At the beginners level it is better to do the warming-up with the Muladhara set-up. Doing exercises you should pay attention to the feel-ing of warmth in your joints. Every exercise should be done till the heat in the needed joint.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warming-up is an important element of yoga complex. It is recommended before general exercises after completing hygienic procedures. Warming-up helps to activate our cardio-vascular system, increases flexibility, activates tokay of etheric energy. It is especially important for morning practices, because after a sleep all physical functions are slower and intensive routines at this time (including… Continue reading Warming-up<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"doc_category":[801],"doc_tag":[],"knowledge_base":[814],"class_list":["post-126525","docs","type-docs","status-publish","hentry","doc_category-first-steps-in-hatha-yoga","knowledge_base-yoga-book","entry"],"aioseo_notices":[],"year_month":"2026-04","word_count":817,"total_views":"52","reactions":{"happy":"0","normal":"0","sad":"0"},"author_info":{"name":"\u041e\u043b\u0435\u0433 \u0411\u0454\u043b\u0456\u043a\u043e\u0432","author_nicename":"oleg","author_url":"https:\/\/www.in.yoga\/en\/author\/oleg\/"},"doc_category_info":[{"term_name":"First steps in Hatha-Yoga","term_url":"https:\/\/www.in.yoga\/en\/ufy-books\/yoga-book\/first-steps-in-hatha-yoga\/"}],"doc_tag_info":[],"knowledge_base_info":[{"term_name":"Yoga: physiology, psychosomatics, bioenergetics","term_url":"https:\/\/www.in.yoga\/en\/ufy-books\/yoga-book\/","term_slug":"yoga-book"}],"knowledge_base_slug":["yoga-book"],"_links":{"self":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/docs\/126525","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/docs"}],"about":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/types\/docs"}],"author":[{"embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/comments?post=126525"}],"version-history":[{"count":0,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/docs\/126525\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/media?parent=126525"}],"wp:term":[{"taxonomy":"doc_category","embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/doc_category?post=126525"},{"taxonomy":"doc_tag","embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/doc_tag?post=126525"},{"taxonomy":"knowledge_base","embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/knowledge_base?post=126525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}