the warmup of all warmups

at some point I will film a video of this warmup so it's easier to follow... but until then- read and execute!

A complete 6ish minute warmup once you know it→ you can do this to your own music or to your dance music or whatever you want- up to you

1. Run in place and side to side for 15ish sec- gets your legs moving and flowing

2. Stand in samam, hands at waist and rotate your head side to side and around, loosen neck

3. Put your hands out and move then up slowly while clasping and unclasping your hands

3. With your hands above your head stretch the wrists

4. From samam, spread your legs to shoulder width and get into star pose (yoga section)

5. From star, move into warrior 2 pose, so front leg forward, and back leg perpendicular, with arms forward reaching outward

6. From warrior, keep both legs straight and bend downward into triangle, back to star

7. Repeat on the other side, and get back to star pose

8. From star pose, keep the arms out and legs shoulder width apart and rotate around from the hip in a circle, clockwise, then counter clockwise

9. Put hands on to waist (back in samam), lift leg outward 90 degrees, then across the standing leg, 90 degrees, then back to samam

10. Repeat on other leg

11. Lift one leg to 90 degrees, then the other in front of you like the can can dance, but go slow for as long as it takes to get your legs feeling flexible

12. Sit down with both legs in front of you, keep your back straight

13. Stretch forward, touch your toes with your nose to your knees- keep your legs straight

14. Lie down on the ground

15. Lift one leg up off the floor, then move it out to the right, move it back to center, out to the left, then down- BUT, when you bring it down, don’t let your foot actually hit the floor, it has to hover right above the floor.

16. Repeat the same on the other leg.

17. Come back off the floor into a seated position with both legs out.

18. With the hands on the ground bring both legs up off the ground and circle them clockwise then counter clockwise (engage the core!)

19. Get up off the ground into samam

20. Jump in samam, engage the core→ 10 sec

21. From the last jump in samam, immediately jump into murumandi (don’t stop jumping), this exercise for me is especially important because for me doing a high jump from samam into murumandi causes me to lose balance, so if you lose balance from this step, don’t put your hand down, allow yourself to fall, because it will develop core strength and balance

Murumandi jumps- you shouldn’t be loose, back straight, core tight, 5 sec

22. From murumandi jump into samam and allow your legs to come all the way up into an aerial murumandi, from there, land back in murumandi- this exercise again allows you to practice landing in murumandi and finding balance. This is pretty hard, just saying, 7-8 sec, don’t stop

23. After your last murumandi jump, land in samam and begin in place jumps, with both hands holding shikaram or mushti. These are like the jumps that you started with, except now with each jump your legs have to hit your back

24. 10 sec rest, walk forward and back- don’t do street walk, dance walk back and forth

25. Surya namaskara 4x (if you don’t know this refer to previous post)

26. Murumandi prekanam shifts like keep one leg out in murumandi then shift to the other leg

27. 10 sec rest

28. Toe and heel walk 10 sec

29. Airplane pose right and left leg 10 sec hold

30. Side kicks right and left, aim for your leg to reach your head

31. 10 sec rest and stretch up, etc

32. Slide into a straddle or middle split depending on your flexibility and reach for right and left leg then stretch across center so your entire torso and nose touches the ground

33. Butterfly pose

34. Frog pose→ kind of the worst pose ever maybe but it opens up the aramandi

35. Plank 30 sec

36. 10 sec rest, I normally do child pose

37. Knees together in samam and bend knees into chair pose then all the way down, go fast up and down 10 times

38. Back kicks and star jumps

39. Star pose and half fold in star pose so that head basically touches the ground

40. Natya-arambam jumping jacks

41. 8-4-2-1 samam to aramandi to murumandi exercise (8 counts to go down, then 4, etc)

42. Any last stretches like forward kicks, split stretches, jatis, adavus, etc