FITNESS Warming up before exercising outdoors

Warm up for winter


Yoga
Lee Kennedy

The cold nip in the air makes it hard to get moving these days, and any cold-weather physical activity, even just a walk in the countryside, needs a good bit of warming up beforehand. 
The following sequence can be performed before your normal exercise, or to cool down after it.

Shoulders
For warming up the shoulders, stand upright with the feet slightly apart and shoulders relaxed, with the hands down.
Lift the shoulders up as high as they can go and let them fall down, slightly exaggerating the movement. Repeat this a couple of times.
When you are done with that, try moving the arms around in a slow large circle, in both directions for an even amount of time.
This should help loosen the shoulders.
Hips and thighs
The next warm up move is for the  hips and thighs. Stand with the feet just slightly apart. Put the hands on the hips and slowly drop down into a squatting position. The base of the body moves towards the floor, keeping the knees wide. Slowly go back up to the standing position. Repeat this a couple of times.
Follow by swinging the arms loosely forward and backward around the body. Keep the feet and thighs hip-width apart. Repeat this a few times.

Spine
To end the sequence and warm up the spine. Kneel down on all fours, hands directly under shoulders and knees hip-width apart. Inhale normally, bring the head forward, tucking the chin into the chest, and slightly hollow the back. Exhale, arch the back upwards, and let the head drop down, looking at the abdomen. Repeat this sequence five to ten times, with the breath work included.
You are now ready to get out for that walk!

Lee Kennedy a Yoga-teaching Diploma from the YTTC and an Iyengar-teaching Certificate from BKS Iyengar Yoga UK. She also specialises in natural birth with yoga and Thai yoga massage. For current local and private classes, phone 086 3906343.