Let’s Go: A Warm-Up Yoga Sequence for Beginners!

by | Injury Prevention | Mobility, Yoga

Disclosure: This post may contain affiliate links. If you use them to purchase items, then we may earn a small commission. Hope you find something that you like!

Warm Up Yoga Sequence For Beginners:

Performing yoga with a certain level of consistency allows you to achieve healthy bodily results. For example, better strength, muscle elasticity, mobility, even joint stability. Furthermore, open up “new” ways of controlled breathing techniques, potentially allowing for better oxygenation of the bodies tissues. However, if you’re new to the practice a warm-up is essential. Today we’ll talk specifically about a warm up yoga sequence for beginners.

warm up yoga sequence for beginners

This warm up portion of the routine, does just that. It’s a way to rev the body up for your workout. Increasing blood flow to the muscles and elevating body temperature. This phase allows your body to move better, but also be more efficient with energy, says Anytime Fitness.

It’s believed that “warming up” can help “reduce muscle soreness and lessen risks of injury“. With the increase in blood supply also comes the increase in oxygen delivery. According to Heart.org, slowly raising the heart rate helps “minimize stress on the heart“.

In general, yoga, like other forms of exercise requires a careful preparation phase, based on heating the muscles that will be used during said session. Moreover, the style of yoga being performed, may guide the type, or duration of warm-up. In fact, the “warm up” could just be a slower, less intense set of postures or stretches you’ll be performing in the routine itself.

Warm Up | Neck Series:

There is an almost unlimited number of ways to “warm up” for exercise. You can focus on smaller muscles groups at a time, or you can even do fully body warm ups. For example, an excellent full body warm up would be Sun Salutation A. However, we’ll be a little more focused and simplistic in the approach that follows.

Although simplistic in nature, this sequence allows for a great stretch of the neck muscles.

Flexion of the lateral muscles of the neck:

Flex the head to the right, and left, by bringing the ear to the shoulder 10 times. Help and support the movement with your hand until a slight tension is reached on the opposite side of the neck.

Bending the head forward:

With your hands crossed just above the nape of your neck, bend your head forward, bringing your chin as close to your chest as possible. Stay in this position for 10 seconds keeping your torso straight. Get back to center, and repeat.

Bending the neck back:

Flex your head back by lifting your chin. Hold the position for 10 seconds. Get back to center and repeat.

Neck Rotation:

Rotate your head left and right aligning your chin with your shoulder. Keep your head erect and gaze forward. Perform 10 rotations.

Warm Up | Back Series:

Moving into the area of our back, we start with a seated twist. Cold muscles are stiff muscles, and having stiff muscles means they may be more prone to strain.

Yoga asanas are heavily focuses on portions of the upper and lower back. Thus, making it vital to have at least a brief warm-up prior to dynamic yoga routines.

Seated Twist:

This seated gentle twist is a great place to start, allowing the practitioner to warm the back up slowly.

seated yoga twist


  • Get seated with your left leg extended and right leg bent, rotate the chest to the right and wrap the left arm outside the bent right leg, grabbing it with the left hand.
  • Then, slightly pull the bent leg upwards in order to lift the right hip off the ground.
  • Place your right hand on the ground behind your pelvis and press down to help support and open your chest.
  • Gently turn your head to the right to complete the rotation up to the level of the cervical spine.
  • With each inhalation, stretch the spine upwards and with each exhalation, rotate the torso a little more. If able, grab your hands behind your back. Then, return to the starting position and repeat on the opposite side as well.

Cat and Cow:

Cat | Cow sequence is actually a wonderful way to wake up the whole body as you engage the core, spine, back and arms all at once!


  • Position yourself on all fours.   
  • Cow: Inhale slowly and arch your back downward, bringing your shoulder blades together. If you want, slowly turn your gaze upwards.  
  • Cat: exhale slowly and arch your back, this time curving it upwards. Look down, pull your shoulder blades apart, and fully extend your spine. Repeat these movements as a flow. 

Plank – (Phalakasana) :

Plank is a wonderful posture to wake up the core and generate some body heat! 

plank yoga pose


  • Begin on all fours. Hands under the shoulders.
  • Then, kick your feet back, straighten the arms, while lift the hips off the ground.
  • Engage the core and gaze downward or out in front.    
  • Embrace the heat, stay in plank for at least 10 breaths. 

Downward facing dog – (Adho mukha svanasana):

Downward facing dog is a basic inversion and a must to add to your warm up routine.

downward facing dog yoga pose


  • Begin on the mat with your knees as wide as your hips, placing your hands on the ground as wide as your shoulders. Press your big toes to the ground and lift your knees slightly upwards keeping them bent.
  • Then, return to the ground with your knees and then slowly lift yourself up again, rising higher with your pelvis. The shoulders open and the palms press hard to the ground.
  • Now, extend one leg at a time simulating a kind of bicycle in place, bringing the heels to the ground alternately. The back and thigh muscles are active. Then, if you can, bring both heels to the ground into the full downward dog position or pedal it out for at least 10 breaths!

Final Thoughts On A Warm Up Yoga Sequence For Beginners!

Whether yoga or another exercise routine, there’s no denying the benefits of performing a workout warm up.

As you discover what pre-workout works for you, moving into a Sun Salutation may benefit your endeavors.


  • https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
  • https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517#:~:text=Warming%20up%20helps%20prepare%20your,lessen%20your%20risk%20of%20injury.
  • https://www.anytimefitness.com/ccc/ask-a-coach/how-important-is-warming-up-for-your-workout/
Disclosure: This post may contain affiliate links. If you use them to purchase items, then we may earn a small commission. Hope you find something that you like!
yoga burn program advert
Live and Dare courses
manduka yoga gear
prana yoga gear

Don't Miss Out

Get updates, top yoga recommendations, and an exclusive preview of our upcoming products!

Success! You subscribed to the RNtoZen newsletter