So I put the math so you have a referential,
But technically you don't need one to do this warm up.
It means that you can use it whenever you're traveling and with your students.
It's also a standing warm up.
So it's kind of easy,
Especially during winters when you don't want to lie down on a cold floor if you have one in your studio.
Anyways,
Let's start right away with going on our tiptoes and lifting the arms.
Of course,
You breathe,
Right?
So you inhale and you come up.
And down.
Three more.
Okay,
You should start feeling it in the calves and in the shoulders,
But lightly.
Then it's elbows and knees.
So we're going to do um heel to bum,
Right?
And opposite arm bend.
So you start activating the elbows and the knees and you stretch a bit the thighs though.
The upper body is.
.
.
Usually the most awake in the body.
Then we're going to interlace the fingers like this and warm up the wrists.
Because if you later on have planned in your class or in your practice some the other way downward dog or anything putting weight on your wrist it's always good to stretch your wrists beforehand.
Then we're going to go.
.
.
For the hips,
We're going to swing the legs.
Forward and back.
So make sure you have balance,
So your feet are wide into the mat,
Your leg is strong,
Your whole body is very tall and you can just swing the leg forward and back.
Once you have the balance,
You can go higher.
Use your arms for balance.
Okay,
That's just a warm-up.
It's not the goal to go.
And to be crazy.
The other leg.
The same.
Be aware of.
The anchor of your body into the floor.
The leg is strong and.
.
.
And swing down.
Forward and back.
If you're comfortable.
You go further.
A look.
You should feel it in the hips and even in the upper body.
Waking up the whole thing.
Next,
We swing laterally.
It looks like this.
Always good anchoring into the foot.
You swing up,
First time you cross forward and then you cross back.
Yeah,
So you alternate that.
Breathe.
Yeah,
If your hip is clicking.
Try to change the orientation of your foot.
For example,
For me,
It clicks when I go like this.
I don't know if you can hear.
So if I go like that.
.
.
It's better.
Up to you too.
Okay,
Relax,
Breathe.
The other leg,
Swing.
We start not too high.
And as you get comfortable with the balance.
You can go higher.
Use your arms,
Breathe,
Be strong in your foot and in your leg.
Breathe.
Take a couple of breaths just to Observe how you feel.
Good.
Next we are going to roll down and up.
So inhale,
Lengthen the spine,
Tilt the tailbone so it goes down and the pubic bone goes up.
And the navel goes towards the sternum.
Chin to chest.
Relax the arms,
Breathe out.
And roll down.
Roll up.
As you see,
It's a very dynamic warmup.
We do it a couple of times more.
Try to fill each vertebrae I find this movement so good for my spine.
Let's do two more.
Okay.
Now,
We're going to do.
.
.
It's called the skater,
Right?
So it looks like this.
You go and it's like you jump from one foot to the other using the arms,
Right?
And the more you go,
The more you're going to try to do big jumps.
And stay longer on one leg.
And you can do this very gracefully,
You see,
With the arms like a skater.
And when you are on one foot,
You bend the knee.
And you start working towards a one-legged squat.
It's a bit like a.
.
.
Curtsy,
Right?
Looks like a.
.
.
Courtesy.
Because the back foot is really very much back.
And you can try to place the foot even more back.
Just as a.
.
.
Exploration of your body.
And what it can do.
Isn't it fun?
Okay.
You can continue if you want to and hit the pause button.
Otherwise,
We're going to continue.
Last movement for this warm-up,
What we did not do yet,
Is a twist.
So let's tilt slightly forward like that.
Arms to the side.
And go.
Look at your thumb.
Towards the ceiling.
Whenever you turn the arms.
Your eyes follow.
Exhale when you go up.
Okay.
Before your head starts spinning,
Please stop.
