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Warm-up Sets

Khatu Pranam (Khatu Salutation)

Starting position Kneeling, sit with the feeling of an extended spine, with hands resting on thighs.
Action (1) Raise the arms, with the palms connected, and look upwards. (2) Turn the palms forward and bend forward, placing the forehead on the mat. The movement comes from the hips. (3) Press the palms into the ground and move forward, with the toes supported on the mat. The knees, upper chest and chin or forehead should be on the mat, with the pelvis positioned slightly above it. (4) Put the pelvis on the mat, lock the knees and point the feet. Push the palms away, and lean backwards. (5) Move to the standing press-up, with the knees active, the head relaxed between the arms. (6) Step forward with the right leg and place the foot between the palms, place the left knee on the mat; look forward. (7) Raise the arms, looking upwards, and push the pelvis forward. (8) Rest the palms on the mat, relax the head. (9) Bring the left leg next to the right one, the torso is in a deep bow. (10) Roll the torso up, raise the arm, looking upwards. The set continues in the opposite order, with the left foot remaining in front only in positions 8, 7 and 6.
Precision points We go through an even number of rounds (2, 4 or 6) in which we change the starting leg. The set can be practiced twice a day (morning and evening). We breathe naturally all the time: 1 – inhale, 2 – exhale, 3 and 4 – inhale, 5 – exhale, 6 and 7 – inhale, 8 and 9 – exhale, 10 – inhale. Back: 10 – inhale, 9 – exhale, 8 and 7 – inhale, 6 and 5 – exhale, 4 – inhale, 3 and 2 – exhale, 1 – inhale, the starting position – exhale. Advanced breathing option: in positions 4, 7 and 9 we hold our breath when moving to the standing position. When returning, we hold our breath in positions 7, 5 and 2.
Purposes Khatu Pranam warms up, stretches and releases the muscles, tendons and joints of the entire body. Bending positions support the blood circulation of the head, and are said to improve the sight, hypothalamus and pituitary. Overall, the set improves the mobility of the spine, regulates and harmonises the nervous and endocrine systems.
Khatu Pranam (Khatu Salutation)

Surja Namaskara (Sun Salutation)

Starting position Standing with the feet parallel to each other, palms connected, the crown of the head extended.
Action (1) Raise the arms, look upward and turn the palms forward. (2) Bend forward, and place your palms or fingers on the mat. (3) Step back with the left leg, put the left knee on the mat, bend the right leg and moved into the squat and look upward. (4) Move to the standing press-up position, lock the knees, and look towards the belly, the feet on the mat. (5) Lie down, with the chin, chest, knees and the tips of the toes on the mat, the pelvis above the ground ("narrow yoga push-up"). (6) Push the palm away from the mat, lift the head, and with the feeling of an extended spine lift the upper part of the trunk up into the push-up slightly bent. (7) Move to the standing press-up position. (8) Step forward with the left leg and continue by doing the set in the opposite sequence of 3, 2 and 1.
Precision points We go through an even number of rounds (2 to 12), in which we change the starting leg. We breathe naturally all the time, in harmony with the movement: 1 – inhale, 2 – exhale, 3 – inhale, 4 a 5 – exhale (or 5 – hold the breath), 6 – inhale, 7 – exhale, 3 – inhale, 2 – exhale, 1 – inhale, the starting position – exhale. We can hold the breath in the advanced breathing option.
Purposes Surja Namaskara stimulates blood circulation, increases the physical fitness and the vital capacity of the lungs. It develops coordination skills and harmonises the nervous and endocrine systems.
Surja Namaskara (Sun Salutation)