Dynamic Yoga Flow For Squats

This flow is the perfect dynamic warm-up for squat days.
By Stephanie Ring, CFL-2, 500-Hour RYT ,

Any good coach knows that warming up properly before a workout is crucial for performance. Dynamic warm-ups, those that get the blood pumping and body moving, have a bigger impact and are safer for the body than static stretching alone. For warm-ups to be effective, they have to be designed in an intelligent and thoughtful way. The goal is to get the athletes into movements similar to those in the workout and reinforce good mechanics while improving body awareness and mobility. This means we must think critically about the WOD on the board and design a warm-up that is useful.

On squat days, whether it’s air squats, front squats, back squats and everything in between, we want to warm up a squat itself but also the lower back, core, glutes and hamstrings. This can be challenging, especially if as a coach, you want to be creative and keep your athletes engaged. There are countless ways to warm up your athletes, and yoga is one of them. Using a dynamic yoga-flow sequence as part of your warm-up incorporates the yoga practice into your pre-WOD warm-up in a smart and effective way. Not only that, but yoga also can be a great tool in your arsenal for WOD recovery, as we have seen in the WOD Recovery Yoga e-book.

Tips and Tricks

1. Keep moving. Try not to hold these poses for too long. It is better to repeat the sequence than to hold longer than 10 to 15 seconds, especially as a warm-up. 

2. Focus on your breath. As you move through this sequence, breath cues will be called. Do your best to move mindfully. 

3. Have fun with it. This is meant to get you moving … so move! 

Equipment needed: Light kettlebell

Sequence Details

3x Sun Salutations: Standing to Forward Fold to Half Lift to Jump Back to Upward Dog to Downward Facing Dog to Jump Forward to Half Lift to Forward Fold to Standing

Right Side

Three-Legged Down Dog (open hip)

Lizard

High Lunge 

Easy Twist

Half Squat

Goddess Stretch

Pyramid

Figure-4

Repeat with Left Side

Mountain Climbers (feet land outside of hands)

Straight Leg Donkey Kicks

Jump Forward to Squat

Full Squat with Kettlebell

10 Squats with Kettlebell

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