YOGA: Warm Up Routine

Yoga expert Amanda Murdock shows us that the key to a good workout is first warming up!

Released on 6/20/2013

Credits

Starring: Amanda Murdock and Erik Valdez

Transcript

00:00
(whooshing)
00:03
We scoured the city for the hottest
00:05
new fitness disciplines.
00:06
These are the workouts everyone's talking about.
00:09
We've got Surfset, Muay Thai, Tabata, yoga and boot camp.
00:13
It's your body and this is Fighting Weight.
00:16
(upbeat music)
00:20
I'm Amanda and I live yoga.
00:25
This is your at home yoga warm up.
00:27
Hi Amanda, they just threw me in a room
00:29
and said, You're gonna do some yoga with Amanda today.
00:32
So, she's got a warm up session for us.
00:34
It's a great warm up.
00:35
Okay. Whether it's running
00:37
or crossfit or whatever.
00:38
What does this consist of?
00:40
We're gonna do three sun salutations,
00:41
so that's your warm up.
00:43
And I will show you exactly what that looks like.
00:45
Thank you.
00:46
So, step to the top of your mat,
00:47
you'll inhale reach arms up, exhale, fold forward.
00:51
Look up to a flat back, jump or step back,
00:55
lower halfway, come into your upward facing dog,
00:58
pull it back to a downward facing dog,
01:00
hold here and breathe, spreading wide through your fingers,
01:03
reaching your heels down, hips up to the sky.
01:06
So, you're stretching out the backs of the legs,
01:08
then you look to the front of your mat.
01:10
Lightly, jump or step,
01:14
and start the whole process over again.
01:16
Okay, let's give it a shot.
01:17
So, starting, how should I stand?
01:18
So stand at the top of your mat,
01:20
you're gonna bring your toes together,
01:21
heels slightly apart, so standing in mountain pose.
01:24
Okay. Shoulders back, chest lifts,
01:26
and then drop your tailbone.
01:27
Inhale, reach your arms up to the sky,
01:29
big breathe in, exhale, fold forward, hinge at your hips.
01:34
Inhale, look up to a flat back,
01:36
jump or step back to your plank pose, soft elbows,
01:39
lower halfway, bend the elbows straight backwards,
01:42
inhale, come up, upward facing dog,
01:44
roll over the tops of your feet, roll the shoulders back,
01:46
pull yourself back to a downward facing dog,
01:49
hips high, nice, breathe here, reaching your heels down.
01:52
Separate the feet, yeah, just a touch, there you go,
01:55
keep reaching, heels down.
01:57
Look to the front of your mat, soften knees,
01:59
jump or step, arms up,
02:04
and then hands come back to heart center.
02:06
That is your warm up.
02:08
That's pretty good, I feel light
02:11
but in a good way.
02:12
Yeah.
02:13
So, it's kind of a cool feeling.
02:15
So, to recap, you inhale, reach up,
02:17
exhale, fold forward,
02:19
inhale, look up to flat back,
02:22
jump or step back to your Chaturanga position,
02:24
hold through to upward facing dog,
02:26
exhale, back to downward facing dog,
02:28
jump to the front of the mat,
02:29
and repeat that three times
02:32
which gives you your complete yoga warm up.
02:35
I feel like you could almost do this for anything else.
02:37
It's a great warm up for any discipline that you do.
02:40
Good to know, all right.
02:41
So, thank you, guys, thank you, Amanda for showing me--
02:43
Absolutely. This warm up.
02:44
If you, guys, wanna find out more about Amanda
02:46
and some yoga stuff, you can find out about her at--
02:49
amandamurdock.com.
02:51
[Erik] Make sure to subscribe so you don't miss out
02:53
on any other Fighting Weight episodes.
02:55
(rock instrumental music)