Yoga Asanas are quite physical, causing stretches and strains on muscles, ligaments, tendons and joints. Therefore, it is necessary to stretch and flex and warm up each joint, muscle and tendon of the body before embarking on the Yoga Asanas (postures). This will reduce the chance of Yoga related injuries. Doing Prana Yama (breath control) with alternate nostril breathing and retention of breath on the ratio of 2 seconds (inhale): 8 seconds (retain): 4 seconds (exhale) or 4:16:8 will generate internal heat that radiates from inside out. Thus, Prana Yama followed by a structured set of flexing and stretching routine for each joint and muscle will be a good way to start your Yoga Asanas practice. This a more intuitive and natural approach rather than trying to heat the body from outside to inwards.
Make sure you spend at least 10 minutes in a proper joint flexing and muscle stretching sequence before your Yoga postures.
Watch this video to learn how to warm up before Yoga and avoid injury risk before Yoga asanas (postures) practice:
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