Dynamic yoga warm up for weight lifters: A dynamic yoga warm up is very different from holding static stretches. Dynamic warm ups involve constant motion the both open up your joints, and fire up your muscles. If your warm up doesn’t include both lengthening & strengthening moves, then try out this easy, dynamic yoga warm up flow for weightlifters.
Dynamic Yoga Warm Up for Weight Lifters:
Begin standing with your feet hip-width apart, inhale, and bring your arms overhead with your palms together. Draw your shoulders together behind your back and actively reach upwards.
From mountain pose, lean to the left and then the right, stretching out your sides.
Standing Back Bend
Come back to center from your side stretches, then lean back, letting your throat & chest open.
Come back to center from your back bend, then roll your spine down and let your head hang.
From your forward fold, step your feet out a bit wider (to about shoulder-width). Then, drop your hips and raise your head to come into a frog squat. Press your elbows into your inner thighs to help push the knees out. Repeat the transition between frog squat & forward fold 3-8 times.
Hindu Push Up
1) Begin in downward dog
2) Lower the hips & come into a strong plank. Then bend the elbows to initiate chatarunga (the yoga push up) and lower your chest to the ground.
3) Push up, coming into upward dog. Roll over the toes and push the hips back to return to downward dog & repeat the sequence 5-10 times.
Get into a elbow plank, supporting your weight on your toes & forearms. Don’t clasp your hands during elbow plank – instead, place your palms flat on the ground, and look forward with a neutral gaze. Hold for 45 seconds.
From elbow plank, shift up into a full plank with your arms straight. Hold for 45 seconds.
From your center plank, shift your weight to one side and enter side plank. Extend your “free” arm overhead, with your fingers pointing in the same direction and the top of your head. Hold for 30 seconds, then repeat on the other side.
After side plank, re-position yourself so that you are sitting with your legs outstretched. Place your hands on the ground, slightly behind your buttocks, with fingertips pointing forwards (towards your feet). Engage your core and raise your hips up to come into a reverse plank. Hold for 30 seconds.