Are you stiff and time poor? If so, this article is for you.

We all want to maximize our workouts with the minimal time we do have. If we only have an hour, our preference may not be to attend a yoga class. Not to worry, there is still hope for us.

Adopting a full-body dynamic warm-up is a great way to start your workout and your day. Dynamic warm-ups are effective because they prime the body by increasing temperature and blood flow to the major muscle groups.

Different to static stretching, dynamic warm-ups typically involve active motion and consist of a series of controlled and continuous movements. This style of warm up helps improve joint health and can reduce feelings of muscle stiffness.

Yoga is a safe and effective bodyweight modality that requires little to no equipment. Consider trying this full body functional flow the next time you find yourself tight and time poor.

The L Position.

Sequence: Full Body Flow

Purpose: Functional and efficient full-body warm-up to reduce stiffness and prime the major muscle groups

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Chest
  • Shoulders
  • Back

How to:

  • Stand with your hands by your sides
  • Reach your arms over head
  • Keeping your arms over head, fold forward and stop halfway (L Position)
  • Keeping your biceps by your ears, hold the halfway fold (L Position)
  • Step back to a Downward Facing Dog
  • Roll forward into a plank position
  • Lower halfway to the ground (bottom of a push up)
  • Lift up to high plank (top of a push up)
  • Press back to Downward Facing Dog
  • Look forward and step to the top of your mat
  • Bone by bone stack your spine to standing
  • Repeat 3-5 times

REGRESSION OPTION: Lower knees in plank and push up

BONUS POINTS IF YOU LINK YOUR MOVEMENTS WITH YOUR BREATH

  • Stand with your hands by your sides
  • INHALE – Reach your hands over head
  • EXHALE – Keeping your arms over head, fold forward and stop halfway (L Position)
  • INHALE – Keeping your biceps by your ears, hold the halfway fold (L Position)
  • EXHALE – Step back to Downward Facing Dog
  • INHALE – Roll forward into a plank position
  • EXHALE – Lower halfway (bottom of a push up)
  • INHALE – Lift up to high plank (top of a push up)
  • EXHALE – Press back to Downward Facing Dog
  • INHALE- Look forward and step to the top of your mat
  • EXHALE – Bone by bone stack your spine to standing
  • Repeat 3-5 times

Hannah Flahr is a yoga teacher and clinical exercise physiologist with a master’s degree in Workplace Health Promotion. She is also the founder ofRegulate the Responder, which normalizes preventative health initiatives in the fire service.