10 warm-up yoga poses to do before your gym workout | XpertsReviews.com

Jumping straight into a gym workout without warming up can leave your body stiff, tight and more prone to injury. Cold muscles don’t respond well to sudden intensity, so a good warm-up is essential before lifting weights or doing cardio. Yoga-based warm-up poses gently wake up muscles, improve joint mobility and increase blood circulation, preparing your body for movement without exhausting it. These poses help activate major muscle groups, improve posture and balance, allowing you to move more efficiently during your workout. Whether you’re doing strength training, HIIT, or cardio, spending a few minutes in these yoga poses can make your workout safer, smoother, and more effective.

10 Warm-Up Yoga Poses to Do Before Your Gym Workout

Himalayan yoga expert Siddhaa Akshar says: “Yoga stretches and activates muscles at the same time, making it ideal for pre-workout preparation. In fact, daily stretching improves performance and reduces muscle stiffness better than static pre-exercise stretching.”

1. 1. Neck rolls

“Neck rollers relieve stiffness around the neck and upper spine, especially helpful if you sit for long hours,” Akshar tells Health Shots. They improve blood circulation and reduce the risk of strain during upper body workouts. How to do it:

• Stand or sit up straight with your shoulders relaxed.
• Gently lower your chin toward your chest.
• Slowly roll your head in a circular motion.
• Perform 5 turns in each direction.
• Keep movements slow and controlled.

2. Shoulder rolls

This pose warms the shoulder joints and releases tension in the upper back. It prepares your shoulders for lifting weights or pushing exercises. How to do it:

• Stand straight with your arms relaxed.
• Lift your shoulders toward your ears.
• Roll them back and down.
• Repeat 10 times, then change direction.
• Breathe normally throughout.

3. Cat-cow pose (Marjaryasana – Bitilasana)

The cow cat improves spinal flexibility and activates the core muscles. It also helps release back and neck tension before heavy movements. How to do it:

• Come on all fours
• Inhale, lower your stomach and lift your chest (cow pose).
• Exhale, round your spine and tuck your chin (cat pose).
• Move slowly with your breathing.
• Repeat for 8 to 10 rounds.

4. Standing Forward Bend (Uttanasana)

“This stretch lengthens the hamstrings and relaxes the lower back. It also increases blood flow to the upper body, thereby waking up the nervous system,” says Akshar. How to do it:

• Stand with your feet hip-width apart.
• Exhale and bend forward from the hips.
• Let your head and arms hang down.
• Bend your knees slightly if necessary.
• Hold for 20 to 30 seconds.

5. Low lunge (Anjaneyasana)

The low lunge opens the hips and stretches the quadriceps, which is essential before leg training. It also improves balance and mobility. How to do it:

• Step one foot forward into a lunge.
• Lower the back knee to the floor.
• Lift your chest and place your hands on your thighs.
• Hold for 5 to 6 breaths.
• Switch sides.

6. Downward Facing Dog (Adho Mukha Svanasana)

This pose stretches the entire body, especially the calves, hamstrings, and shoulders. It stimulates circulation and gently builds strength. How to do it:

• Start on all fours.
• Lift your hips up and back.
• Press your heels toward the floor.
• Stretch your spine.
• Hold for 30 to 40 seconds.

7. Squatting Pose (Malasana)

Akshar says, “Malasana stretches the hip and ankle muscles while activating the lower body. It prepares the knees and hips for compound gymnastic movements.” How to do:

• Stand with your feet wider than your hips.
• Lower yourself into a squat position.
• Keep your chest lifted.
• Press your elbows against your knees.
• Hold for 20 to 30 seconds.

8. Torso Twists

Twisting warms the spine and improves rotational mobility. It also activates the oblique muscles before workouts. How to do it:

• Stand straight with your feet apart.
• Place your hands on your waist.
• Gently turn from side to side.
• Keep hips stable.
• Repeat 10 to 12 times.

9. Arm swings

Arm swings increase shoulder mobility and blood flow to the arms. They reduce stiffness before upper body workout. How to do it:

• Stand tall.
• Swing your arms forward and back.
• Keep the movements relaxed.
• Gradually increase the speed.
• Continue for 30 seconds.

10. Mountain Pose (Tadasana)

“This pose improves posture and grounds the body before intense workouts,” according to Akshar. Deep breathing helps with concentration and mental preparation. How to do it:

• Stand with your feet together.
• Engage your thighs and core.
• Roll your shoulders back.
• Inhale deeply through your nose.
• Take five slow breaths.

Doing these warm-up yoga poses before your gym workout helps prevent injuries, improve performance, and prepare your body and mind for training.