The Basics
Let’s Start
Here, we present 16 essential yoga exercises that form the perfect foundation to prepare your body and mind for a productive workday. These simple yet powerful poses are designed to release tension, enhance focus, and boost your energy, helping you face your tasks with clarity and ease. Let’s dive in!
Quick Tips
- Avoid quick, hard movements.
- Continue breathing.
- You may experience mild soreness or stiffness when starting a new movement or stretch.
- If you feel any sharp pains,
1. Knee Warm-up & Shoulder Rolls
Stand with your feet hip-width apart.
Inhale as you bend your knees and roll your shoulders up to your ears.
Exhale as you straighten your legs and roll your shoulders back and down.
Repeat this movement at least 5 time, coordinating with your breath.
Functional movement to get the blood circulating!
2. Neck Excercise Warm-up
Slowly turn your head to the left and to the right, keep your shoulders relaxed. Repeat 6 times, slow inhales and exhales.
Then on the inhale, lift your chin up, on the exhale lower chin to chest. Repeat 6 times.
Finish by circling your head slowly 4 times in each direction.
3. Shoulder Warm-Up
Stretch your arms out to the sides.
With straight arms, make 10 small circles in one direction, then 10 in the opposite direction.
Bring your right arm across your chest and hold it with the left arm for two long breaths.
Repeat on the other side.