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  • My Yoga Journey
  • Connect
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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
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      • Media Kit
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Yoga Warm-Up Sequence for Beginners, Gentle Floor Practice

January 4, 2022 //  by Di Hickman//  15 Comments

One thing I hear a lot from clients is that they just want to go straight into standing yoga poses, or flows. However, without a warm-up injury can happen. Or you may not be able to fully explore the standing asana practice. So, here I am to help you out with a 15-minute floor class that can be used as-is or as a yoga warm-up sequence for beginners. You get to choose!

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits.

Yoga Warm-Up Sequence for Beginners

Warm-ups are something many yoga practitioners skimp on. But ensuring you are mobile and supple in joints and muscles is essential to avoid pulling muscles as you come into the deep stretching. This yoga warm-up sequence for beginners ticks a couple of boxes for our generic and specific warm-up.

  • Mobilizes the hips, spine and shoulders
  • Works muscles of the core, legs, arms and shoulders
  • Explores range of movement in the hips
  • Helps release hamstrings for standing poses
  • Provides somatic awareness of how your body feels TODAY

This class would be great before externally rotates poses at the hip including warrior 2, triangle, and side angle. At the end of this post, I’ll leave links to other classes to pair with this warm-up for a longer practice.

Gentle floor practice or Warm-Up Exercises

As with most classes, I add a body scan at the beginning and end. So choose a position to come to rest laying on your mat. For this practice I chose knees bent and feet on the floor. Take the opportunity to notice your body. How does it feel? And how does it connect to the floor?

woman on floor doing yoga poses in red yoga pants

Afterward, to begin mobilizing the spine and hips we do arch and flatten and windshield wipers before bringing one knee to the chest. Lightly hold the knee with the hand and guide the knee around in the circle. Notice any crunchiness in your hip or spots when there is less range of motion. Remember to go in BOTH directions.

woman on floor doing yoga poses in red yoga pants

Once you’ve explored that movement place the foot of the lifted leg onto the opposite knee creating a figure 4. From here we’ll begin warming up the core, chest, arms, and shoulders with some crunches.

15-min practice Beginners floor yoga or warm-up for externally rotated poses

After a few repetitions, leave the upper body on the floor but draw the bundle of legs towards your chest. You can hold onto the thigh for this, use a strap if needed. If you’re looking for more of a stretch then perhaps extend the leg into a full figure four stretch. You choose.

woman on floor doing yoga poses in red yoga pants

Repeat everything from the knee/hip circles on the other side. Then, you decide. Are you done? If so just rest for a few minutes in the same position you started at the beginning. Noticing any change in your body. Or if you’re looking for more then maybe try out these standing classes:

  • 15-minute external rotation flow
  • 15-minute half moon flow
  • 5-minute standing flow
  • 15-minute power yoga sequence

However, if you’re looking for a longer practice to pair with this warm-up then come join my community on Patreon. In my latest 30-minute video we explored standing poses that complement this warm-up. The winter warmer class also features a little challenge to it to build heat in the cold winter months. Are you ready to rise to the challenge? Then head over the Patreon and discover more videos and content!

Like this post? PIN it to share with others!

15-minute gentle yoga on the floor

Want more yoga?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.

Questions

  • Do you make sure to warm-up before yoga?
  • What’s your favorite exercise to warm-up?
  • Have you injured yourself doing yoga poses?
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Reader Interactions

Comments

  1. Rebecca Smith

    January 7, 2022 at 3:55 am

    I started doing yoga last year but it fell by the wayside. Definitely going to give this warm up sequence a go to get back into it.

    Reply
    • Di Hickman

      January 8, 2022 at 11:00 am

      yep just take 15 mins!

      Reply
  2. Kacie Morgan

    January 6, 2022 at 5:49 am

    I started getting into yoga a couple of years ago, but fell out of the habit of practicing it during lockdown as lessons came to a halt. I should really get back into it.

    Reply
    • Di Hickman

      January 8, 2022 at 11:00 am

      crazy how our lives changed so much in the last couple of years

      Reply
  3. Rhian Westbury

    January 6, 2022 at 4:33 am

    I’ve started changing up my workout routine and I’m learning that importance of stretches and warm ups even more x

    Reply
    • Di Hickman

      January 8, 2022 at 10:59 am

      yes for sure, too many people just going straight to the “hard stuff” and forgetting to warm up and cool down

      Reply
  4. MELANIE EDJOURIAN

    January 5, 2022 at 1:08 pm

    I always mean to try yoga. These sound like they’d be easy to do first thing in the morning. Might work up to the yoga part.

    Reply
    • Di Hickman

      January 8, 2022 at 10:59 am

      This is a simple practice to get started

      Reply
  5. Samantha Donnelly

    January 5, 2022 at 6:37 am

    Every year I say i will start to do yoga, once I have my health back to a level I can I will be making the effort to start

    Reply
    • Di Hickman

      January 8, 2022 at 10:58 am

      No need for a new year, just start today.

      Reply
  6. Playdays and Runways

    January 5, 2022 at 1:29 am

    I recently started chair yoga as I suffer with my knees. This looks like something I could do too. Will give me more variety.

    Reply
  7. Playdays and Runways

    January 5, 2022 at 1:28 am

    I recently started chair yoga as I suffer with my knees. This looks like something I could do too.

    Reply
    • Di Hickman

      January 8, 2022 at 10:58 am

      I have some chair yoga videos, and more coming! Stay tuned!

      Reply
    • Cecilia

      January 10, 2022 at 8:24 pm

      This is absolutely brilliant! I’m saving this post for later.

      I love Yoga but I’m definitely a beginner I like morning yoga they are the best ones xx

      Reply
      • Di Hickman

        January 18, 2022 at 5:05 pm

        Yep I like morning yoga too. Good wake up and seize the day!

        Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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