Top 10 Yoga warm-up exercises

1. Seated forward bends - Sit, legs together in front of you, knees straight. Keep your back straight, fingers interlocked in front of your chest. Exhale and bend forward. Inhale and straighten up. Keep your back straight throughout. Repeat 20 sets.
   Turn your palms upwards, keeping your fingers interlocked and straighten your arms above your head. Exhale and bend forward, inhale and straighten up. Repeat 10 sets.
2. Back twists - From the same seated position, twist to the right. Place both palms on the ground to the right and slightly behind your hips. Try to keep both buttocks on the ground as you exhale and try to touch your head to the floor. Straighten up and inhale while bending forward to touch your toes. Exhale and repeat the twist to your left. Straighten up and inhale as you bend forward to touch your toes. This is one set, repeat for 10 sets.
3. Butterfly - In the seated position, bend your legs so that the soles of your feet touch, as close to your pelvis as possible, your legs forming butterfly wings. Hold your toes, straighten your back and roll your pelvis forward. Move your knees up and down so they touch you arms at the top and slap the floor at the bottom, continue for 20 seconds.
   Push your knees towards the ground and keep your back straight as you bend forward over your feet. Touch your head to your feet or to the floor in front of you.
4. Arm rotation - Stand with your feet hip distance (1 foot) apart. Make fists with your hands and slowly rotate your whole arm in big circles, keeping your arms straight and as close to your ears as possible. Repeat 10 times. Reverse direction for 10 times.
5. Arm swings - Hold your arms at shoulder height and swing your arms backwards and forwards trying to cross your arms in front and behind. Repeat 10 times.
6. Hip rotation - Place your hands on your hips and rotate your hips in big circles keeping your legs straight. As you make the circles push your hips as far out as possible, to the front, back and both sides. Repeat 10 times clockwise, and then 10 times in the reverse direction.
7. Full body traction - Stand with your feet together. Interlock your finger and bring your hands above your head, palms up. Inhale as you straighten and extend your arms up above your head, bringing your arms close your ears. Rise up onto your toes; pull you stomach in and tuck your tail bones under as you extend fully upwards from toes to your hands. Hold for 10 seconds and exhale as you release down. Rest for a second and repeat once more.
8. Side traction - Stand with your feet hip width apart. Breathe in as you raise your right arm, pull your stomach in and tuck your tail as you extend upwards on the right. Breathe out as you side bend to the left side, making sure you don't bend forward or poke your buttocks out. Open your chest by turning your head and shoulders to face the ceiling. Breathe normally as you hold for the count of 10 (you can support you bend with your left hand on your lower leg, but if possible don't take a hand support). Inhale as you straighten. Exhale as you relax your right arm down. Take a deep breath. Repeat on the left side. Inhale as you extend your left arm up above your head. Exhale as you bend sideways towards your right side. Hold for 10 seconds breathing normally. Inhale as you straighten and breathe out as you relax.
9. Back bends - Step your feet 1 meter apart with your feet pointing directly forward. Place your hands on the tops of your buttocks, fingers pointing down towards the floor. Pull your shoulders back and elbows towards each other to open your chest. Breathe in. Breath out as you bend backwards taking support with your arms. Bend back as far as is comfortable, bending you knees for balance and to deepen the stretch. Breathe normally as you hold for 10 seconds. Release and come back up slowly.
10. Forward bends - Widen your stance further with your feet pointing forward. Keep your legs straight at the knee. Breathe in as you extend your back up and your arms straight above your head. Breathe in as you forward bend keeping your back straight, try to touch the ground. Use your abs and if necessary your arms to pull your head down and through your legs. Try to look between your legs up at your buttocks. Hold for 10 seconds and release.

Everyday starts from new

The time of day that you practice and the temperature as a result of the time of year can have a big impact on you body, your flexibility and your ability to do yoga. Use your yoga warm-up as a chance to scan your body, to find out how it feels today. Identify your abilities and boundaries for today so that you don't overstretch and injure yourself.