The Complete Warm-Up Routine

This warm-up precedes every session in the program. Its purpose is threefold: raise tissue temperature, take each major joint through its available range, and switch your attention from the day behind you to the practice in front of you. Perform it slowly and continuously — the whole sequence should take about ten minutes. Breathe through the nose where possible, exhaling on the effort or the sinking phase of each movement.

The Sequence

1. Standing breath awakening — 8 breaths. Stand with feet shoulder-width apart, knees soft. Inhale for 4 counts as you float both arms forward and up to shoulder height; exhale for 6 counts as you press the palms gently down to your hips, bending the knees slightly.
2. Neck circles — 5 each direction. Drop the chin, then roll the head slowly ear to shoulder, back to centre, and to the other side, tracing a half-circle in front. Avoid cranking the head backward.
3. Shoulder rolls and arm circles — 10 each. Roll both shoulders backward 10 times, then sweep the arms in large, slow backward circles 10 times, letting the breath set the tempo.
4. Waist turns — 20 total. With feet planted, rotate the torso left and right, letting the relaxed arms swing and wrap gently around the body. Keep the hips facing mostly forward so the rotation comes from the spine.
5. Hip circles — 8 each direction. Hands on hips, draw slow, wide circles with the pelvis, keeping the head relatively still.
6. Knee circles — 8 each direction. Feet together, hands resting lightly on the kneecaps, bend the knees and circle them gently.
7. Ankle rolls — 10 per side. Touch one toe to the floor behind you and circle the ankle both ways; hold a chair if balance is challenged.
8. Weight shifting — 90 seconds. Step the feet wide, then pour your weight slowly from one leg to the other, sinking a little deeper each pass. Finish with 5 slow half-squats, arms floating forward as you sink.

Form Cues

• Move at conversation pace — you should never be out of breath.
• Keep circles smooth and round; shrink the range if a joint clicks or pinches.
• Let the exhale be longer than the inhale to settle the nervous system.
• Keep weight spread across the whole foot during shifts and squats.

Progressions and Regressions

To regress, perform the entire routine holding a chair back or seated, shrinking every circle. To progress, deepen the weight shifts into a low horse stance, slow each repetition to double length, and close the eyes during the final weight shifting to challenge balance.

Safety note: Never force a joint through pain during warm-up. Sharp, catching, or radiating sensations are a signal to reduce range immediately and, if persistent, to consult a professional.