Easy Yoga Warm-Up Poses to Improve Blood Circulation

Summary of Yoga Poses

• Cat-Cow
• Downward-Facing Dog
• Mountain
• Shoulder Stand
• Legs Up the Wall
• Low Lunge
• Chair
• Standing Forward Bend
• Locust
• Bridge

When it comes to performance in whatever sport or activity you choose, that boost begins well before you hit the court, field, trail or pool—research points to how an effective warm-up can bring a breadth of benefits, from getting you mentally ready for what's next to increasing your oxygen intake. Another major advantage? Improving blood circulation. And yoga can be key to getting those benefits.

According to the Mayo Clinic, a warm-up slowly warms the cardiovascular system by raising your body temperature, which also increases blood flow to the muscles and joints, helping with muscle activation and joint health. To accommodate more blood flow, the blood vessels in your circulatory system open wider in a process called vasodilation.

Yoga can be a great way to incorporate a warm-up into your routine, says Carol Mack, D.P.T., C.S.C.S., a physical therapist and trainer in Cleveland, Ohio.

"If warm-ups are done correctly, they can prepare the joints of the body to perform for the range of motion needed for workout movements," she explains. "For example, stretching the hips is helpful before performing squats. Yoga poses can be great for improving range of motion and joint mobility for this purpose. Repeating sequences can be great for circulation and a general warm-up."

Yoga warm-up poses tend to involve the spine, hips and shoulders, Mack adds. Because they target so many areas, they can help with blood circulation not only in the cardiovascular system but also throughout the body. Making them dynamic by moving from one pose to the next also brings advantages.

"Any physical movement demands increased circulation and yoga is no exception," says Rocky Snyder, C.S.C.S, strength coach in Santa Cruz, California, and author of the strength-training guide Return to Center. "The greater the intensity, the greater the demand for blood flow."

Different yoga poses address different parts of your body's circulatory system, particularly when they expand the chest and rib cage, which open up the space around the heart. This expansion is a boon for the cardiovascular system and includes poses such as cat-cow, mountain and bridge.

Inversions, when your heart is above your chest (think upside-down poses), are also beneficial because they draw blood to the brain and relieve some of the pressure from the heart. These poses may include downward-facing dog and shoulder stand. One caveat, though, is that inversions are not recommended for those with high blood pressure or glaucoma. In those cases, stick to poses that don't flip you upside down.

Incorporate the following 10 yoga warm-up poses into your practice to give your body a boost in blood flow and improve your overall yoga practice.

Cat-Cow pose is a common warm-up pose that promotes blood circulation in the back and spinal column.

Instructions:

1. Start on all fours and untuck your toes so the tops of your feet touch your mat.
2. Breathe in, lift your head and gaze towards the ceiling.
3. Breathe out while your head drops back down. Let your gaze fall between your thighs.
4. Push against the floor with your palms as you increase the stretch between your shoulders and dome out your back.
5. Repeat for a few breaths and make sure your movements are slow and controlled.

In Downward-Facing Dog pose, your heart is above your head, which allows for more blood flow to the brain and upper torso. It's a common inversion used throughout classes because it improves the ability to stretch your legs, arms and shoulders. It's also a useful posture to reset and breathe in between asanas.

Instructions:

1. Start on all fours.
2. Lift your knees up so the backs of your legs start to straighten and your heels melt to the floor.
3. Try to touch the entire bottoms of your feet to the floor while straightening your legs.
4. Move your hips towards the ceiling.
5. Push down into the mat with your palms and focus on putting pressure in your thumbs and index fingers.
6. Breathe slowly.

This is another simple but effective standing pose to increase blood circulation in your body and increase blood flow to your arteries.

Instructions:

1. Stand with your feet hip-width apart.
2. Make sure your head, shoulder and glutes are aligned.
3. Your hands should be by the sides of your body with palms facing the front of the room.
4. Slowly move your arms upwards so your biceps are by your ears.
5. Even though your arms are raised, your shoulders should be lowered into their sockets and away from your ears.
6. Breathe in and hold this posture for about 30 seconds.

Shoulder Stand is an inversion in which your legs go over your head as you're on the floor on your back. The pose uses gravity to allow blood from your legs to move towards your heart and brain.

Instructions:

1. Lie on your back.
2. Bend your knees and slowly lift your legs over your torso.
3. Your legs should be straight in the air.
4. Use your hands to support your back and rest your elbows on the ground.
5. Slowly start to push your torso with your hands so your entire body moves to the back of the room.
6. You should be balancing your body only on your shoulders.
7. Your chest will naturally push into your chin.
8. Gaze towards your heart.
9. Hold this pose for 30 seconds and slowly lower down.

Legs up the Wall is a widely used restorative pose in yoga. This active stretch helps increase blood flow and circulation to your calves and feet. It's effective for people who sit all day because it encourages the blood to move out of your hips and into your upper body and head.

If you don't have a lot of mobility in your legs and lower back, place a blanket on the seat of a chair. Then lie on the floor on your back with your calves on the chair rather than against a wall.

Instructions:

1. Start by lying down on your back near a wall.
2. Get your hips as close as possible to the wall, then walk your feet up the wall.
3. Your body should be in an "L" position.
4. Arms rest by your sides.
5. You can place a pillow under your lower back for more support.
6. Stay in this pose for about 10 minutes.
7. Breathe in and out.

A dynamic stretch, Low Lunge pose aids in increasing the blood movement to your lower extremities. You'll feel the pull and, over time, this will increase flexibility in your hips.

Instructions:

1. Stand with your back straight.
2. Take a big step back with your right foot so the heel is lifted and only your toes are touching the floor.
3. Lower your right knee to the floor.
4. Make sure your hips are level with each other and are squared to the front of the room.
5. Inhale and lift your chest upwards while sweeping your arms next to your ears.
6. Gaze straight ahead.
7. Exhale and lower your hands back to the ground.
8. Hold this pose for a few breaths and switch legs.

Chair pose increases circulation and blood flow to your legs, glutes and hips. It also helps build strength and stamina in your thigh muscles.

Instructions:

1. Start with your feet flat on the floor.
2. Your feet should be parallel and can either be hip-width apart or together so your big toes touch each other.
3. Bend your knees and sink your weight into your heels as you lower down.
4. Tuck your tailbone in and make sure your glutes are pointed down as you envision yourself about to sit on a chair.
5. Lift your arms to the sky so your biceps are by your ears.
6. Gaze to the top of your yoga mat.
7. Hold the posture for a few breaths.

A forward bend is a simple move, but it comes with many benefits, including improving digestion and stimulating the liver and kidneys. Standing Forward Bend allows blood to move towards the vital organs and glands in the chest area.

Instructions:

1. Stand with your legs hip-width apart.
2. Raise your arms to the sky.
3. With a straight back, bend forward from your hips and bring your torso towards your knees.
4. Move your hands to the floor for support.
5. Try not to bend your knees.
6. Inch your nose closer to your knees.
7. Hold this posture for a few rounds of breath.

Locust pose is a full-body stretch that helps strengthen and stretch your muscles along your spine. It helps improve your posture and also gets your blood flowing.

Instructions:

1. Lie down on your stomach with your arms by your side and your legs together.
2. Interlock both palms behind you and breathe out.
3. As you inhale, lift your shoulders and legs upwards.
4. Hold the position for a few breaths.
5. Lower down and exhale.
6. Repeat the movement and, as you inhale, try to bring your chest, arms and legs higher than the last time.

Bridge pose is usually done towards the end of a yoga class because it is both relaxing and restorative. It's an inversion meant to increase blood flow to your head, lungs, abs and digestive system.

Instructions:

1. Lie down on your back with your arms by your sides.
2. Bend your knees and move your feet closer to your body so your heels are close to your glutes.
3. As you inhale, press your feet into the floor and lift your hips towards the sky.
4. As you're lifted, make sure your knees are parallel to each other and don't splay outwards.
5. As you exhale, slowly lower down one vertebrae at a time.
6. Use a block underneath your tailbone if you need extra support.
7. Hold the position for a few breaths and repeat.