| As with any workout, it's a good idea to complete a | | | | reversing the move so your spine curves downward |
| few warm-up yoga stretches before your Vinyasa | | | | into cow pose. |
| practice. You'll be working the muscles in your back | | | | A forward bend is another great way to warm up |
| and shoulders a lot during the workout, so focus on | | | | your back as well as your legs. Simply, bend over |
| these areas. | | | | letting your body hang as gravity helps you stretch. |
| Shoulder | | | | Try to keep your legs straight and reach your arms |
| Start with a few shoulder rolls, first forward, then | | | | down to touch the floor if possible. |
| backward. Next, clasp your hands together and reach | | | | Wrists |
| your arms up toward the ceiling, holding for a few | | | | Because a lot of poses require you to put a lot of |
| breaths. Similarly, clasp your hands together and reach | | | | weight on your hands wrists, you should warm them |
| them behind you and slightly upward, again holding for | | | | up too. Roll your wrists inwards for 10 counts, then |
| a few breaths. | | | | reverse the motion so you're rolling them outwards. |
| Spine | | | | Put your arm straight out in front of you, rotating it so |
| Rolling through a few cat and cow stretches can help | | | | you can make your hand parallel to the wall in front of |
| prepare your spine. Start on all fours, knees under your | | | | you. Finish by using the opposite hand to gently pull |
| hips and hands under your shoulders. Arch your back, | | | | your fingers down. |
| curving your spine like a cat then tilt your pelvis, | | | | |