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Weighted Warm Up Exercises For the Core for Yoga

Before doing any type of exercise you should warm up the muscles. Yoga is no exception. In yoga you always start with some easier stretches before you get in to the more difficult poses. When doing yoga with weights it is even more important to gently stretch the muscles before getting in to your routine. The core of the body is your back and stomach muscles and in order to function optimally those muscles must be strong

Before doing any type of exercise you should warm up the muscles.  Yoga is no exception.  In yoga you always start with some easier stretches before you get in to the more difficult poses.  When doing yoga with weights it is even more important to gently stretch the muscles before getting in to your routine.  The core of the body is your back and stomach muscles and in order to function optimally those muscles must be strong.  They are however horribe muscles to pull or damage because if your core is not strong or is in pain your whole body will feel it.  That is why it is so important to warm up these muscles really well before doing a weighted yoga work out.  You will also be strengthening your core as well while you do them. 

I recommend that you start with the exercises in this article before starting your core warm up:  http://yoga.knoji.com/weighted-warm-up-exercises-for-yoga-for-the-neck/

Side Bending Stratch: 

This exercise will loosen up your your core from your shoulders to your hps. 

Stand straight with your feet hips width apart.  Your arms should be dangling at your sides with your palms facing inwards. 

Slowly exhale as you turn your head to the right and then gently lean to your right.  Allow your arm to relax down allowing the weight to pull it down ever so slightly more.  Breath slowly in through your nose, and then exhale slowly through your mouth, then repeat this one or two times more, while inhaling moving your body back to the starting position.  Do this on the left saide of your body now.  Remember not to lean forward or backward when doing this only lean to the sides as if you are squished in between two people on in front of you and one behind you.  Do this at least two times I like to do it several times because it feels very good.  Remember to also tuck your tummy in when doing this.

Body Twist

This one also feels really good. This exericse will really loosen up the core and your hips as well. 

Stand in the same standing position as above.  Pressing down on your right foot, twist your trun, nec, head, and shoulders to the right your hip will automatically move back slightly.  Your arms will bend at the elbows but sure that your hands do not go above your upper hip.  You should look like you are looking behind you.  Hold this pose as you breath deeply as explained above two or three times.  Return your body to center and gently exhale as you repeat on the other side.  Do this this six to 8 times.  This should feel good not painful. 

Your core should now be gently warmed up and ready.  Take a moment to stretch your legs before getting in to your yoga routine. 

You can also do these exercises when your back is feeling tight and you are carrying tension.  I highy recommend combining them with the neck and should exercises mentioned in the article I have provided a link for above. 

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