The Dwarf's
30 Minute Movement Warm-Up

A sequence of warm-up exercises to stimulates the cardiovascular system allowing greater oxygen and nutrient exchange within the body. So that performance can take place without risk of injury to muscle tissue.

I. General Warm Up
Repeat each of the following movements five times and repeat on both sides of the body or in a clockwise and then an anticlockwise direction.

· First assume neutral posture:
Have feet flat on the floor.
Lock the knees loosely backwards.
Move the hips forward.
Tuck the stomach in; bring the chest forward;
Take the shoulders back.
Keep the neck straight
Relax in this posture and be still
Observe the breath gently flowing through the body for one minute

· Head:
Roll clockwise, roll anticlockwise.
Turn to left, turn to right.
Bend back, bend forward.

· Eyes:
Roll clockwise,
roll anticlockwise.

· Arms:
Swing in a circle backwards, swing in a circle forwards.

· Shoulders:
Rotate backwards, rotate forwards.
With elbows bent and at shoulder height and swing backward.
With arms outstretched swing backwards.

· Elbows:
Keeping upper arm still circle forearms from elbow joint.

· Wrists:
Rotate clockwise, rotate anticlockwise.
With forearm still move wrist from side to side.
With forearm still move up and down.

· Hands:
With forearm still shake the hands, then flick (as though flicking off water).

· Torso:
Raise arms to shoulder height and use them to swing torso from left to right

· Waist:
Facing forward bend left from waist, right arm moves over head.
Bend from waist and then rotate the torso around the waist.
Forward bend, backward bend.

· Hips:
Keeping upper body and legs relatively still rotate in a large circles.

· Tailbone:
Rotate in small circles.

· Legs:
Kicks.
Lift the knee so thighs are parallel with floor - swing lower leg side to side.

· Knees:
Lift the knee so thighs are parallel with floor - circle lower leg from knee.
Kick buttock with heel.
Hold the foot with one hand and pull against buttock.

· Ankles:
Lift foot off the floor, keep the leg still and circle foot from ankles.
Keeping leg still move foot side to side from ankles and then shake.

· Feet:
Stand on tiptoes several times.

· Squat:
First on ball of foot and then with feet flat.

· Return to neutral posture


II Yoga Warm Up

1 Sufi Grind
Sit in easy Pose (cross legged, if necessary on a yoga brick or cushion)
· Grab hold of the knees.
· Move the spine in a big clockwise circle
· Inhale as the body rotates forward.
· Exhale as you rotate backwards.
· Change to Anti-clockwise
· Return to clockwise double the speed
· Return to Anti-clockwise double the speed
· Stop, breathe in, tighten root lock (anus, sex organs, and navel) Hold for 10 seconds and relax, letting go of breath.
· Breathe naturally, and observe the breath.
Note:
· The head stays relatively still.
· Keep the Heart Centre open. Do not drop the head down.

2 Torso Through Shoulders
· Sit in kneeling position with hands resting on thighs
· Move the Torso forwards and backwards through the shoulders in a rhythmic motion
· Breathe in on going forwards and out on going backwards.
· Stop, breathe in, tighten root lock (anus, sex organs, and navel) Hold for 10 seconds and relax, letting go of breath.
· Breathe naturally, and observe the breath.

3. Crow
· Squat with feet and knees wide apart.
· Position your arms between your knees, with your hands directly under your shoulders,
· Put your hands flat on the floor in front of you Stretch fingers wide and turn hands inward slightly
· Bend elbows, and turn them outward.
Rest your knees against upper arms
· Rock forward until you feel your weight on your wrists.
· Slowly raise each foot, and then balance on your hands for at least 10 seconds, 30 seconds if possible, breathing deeply.
· Do twice.

4. Breath of fire.
· Return to easy Pose (cross legged, if necessary on a yoga brick or cushion)
· Stretch arms straight in the air above head, stretch out hands and bend the fingers tightly
· Force air rapidly out of the lungs in a pumping action by rapidly contracting the muscles in the abdomen. Continue for one minute.

5. Dog Up Dog Down
(Increases flexibility of spine)
· Begin on hands and knees.
· Keep hands just in front of your shoulders, legs about hip width apart.
· Inhale and tilt the tailbone and pelvis up, let the spine curve downward, dropping the stomach low, and lift your head up. Stretch gently.
· Exhale, reverse the spinal bend, tilting the pelvis down, drawing the spine up and pulling the chest and stomach in. Repeat several times, flowing smoothly from both positions.

6. Downward Facing Dog
(
Builds strength, flexibility and awareness; stretches the spine and hamstrings; rests the heart)
· Start on your hands and knees.
· Keep your legs about hip width apart and your arms shoulder width apart.
· Your middle fingers should be parallel, pointing straight ahead.
· Roll your elbows so that the eye or inner elbow is facing forward.
· Inhale and curl your toes under, as if getting ready to stand on your toes.
· Exhale and straighten your legs; push upward with your arms.
· The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. Weight should be evenly distributed between your hands and feet.
· Hold the position for a few breaths.
· Come down on and exhale.
· Repeat several times, synchronizing with your breath: up on the exhale and down on the inhale.

7. The Cobra
(
Stretches the spine, strengthens the back and arms, opens the chest and heart)
· Lie down on your stomach.
· Keep your legs together, arms at your side, close to your body, with your hands by your chest.
· Inhaling, slowly raise your head and chest as high as it will go.
· Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breathe several times and then come down.
· Repeat as necessary.
· Follow the steps above.
· When you've gone as high as you can, gently raise yourself on your arms, stretching the spine even more.
· Your pelvis should always remain on the floor.
· Breathe several times and come down.

8. Forward Bend
(Stretches the legs and spine, rests the heart and neck, relaxes mind and body)
· First assume neutral posture
· Inhale and raise the arms overhead.
· Exhale, bend at the hips, bring the arms forward and down until you touch the floor.
· It's okay to bend your knees, especially if you're feeling stiff.
· Either grasp your ankles or just leave your hands on the floor and breathe several times.
· Repeat 3-5 times.
· On your last bend, hold the position for 5 or 10 breaths.
· To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.

9. Triangle
(Stretches the spine, opens the torso, improves balance and concentration)
· Start with your spread 3-4 feet apart, feet parallel.
· Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward.
· Inhale and raise both arms so they're parallel with the floor.
· Exhale, turn your head to the left and look down your left arm toward your outstretched fingers.
· Check that your left knee is aligned with your left ankle.
· Take a deep breath and stretch outward to the left, tilting the left hip down and the right hip up.
· When you've stretched as far as you can, pivot your arms, letting your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up.
· Turn and look up at your right hand.
· Breathe deeply for several breaths.
Inhale, and straighten up.
· Exhale, lower your arms.
· Put your hands on your hips and pivot on your heels, bringing your feet to face front.
· Repeat the posture on the other side.

10. Side forward stretch
· Start with your spread 3-4 feet apart, feet parallel. Turn your left foot 90 degrees to the left and your right foot about 10 degrees inward.
· Face the torso in the direction of the left foot
· Bend backwards lifting the arms above the head
· Bend forwards over the left knee,
· Breathe deeply
· Hold for 10 seconds
· Come back up and repeat leading with right leg.

14. twist
· Assume neutral posture
· Raise elbows high and stick them out to the sides so the forearms are parallel with the floor.
· Twist from side to side without moving feet, going all the way round until you are looking almost directly behind you.
· Breathe in going left and out going right
· Continue for a minute.

11. Miracle Bends
· Stand with your heels together and your toes angled outward for balance.
· Bring your arms straight out in front of you, with the hands close together and fingers straightened.
· Begin to inhale deeply as you raise your extended arms upward and backward in a smooth, flowing motion.
· Your head and upper body follow your arms, so that your arms, head, and upper body form an unbroken curve, lifted upward and backward as far as possible.
· Use your breath and awareness to release tension in the upper back and neck. · Breathe deeply and slowly as you hold the position a few seconds
· Exhale deeply, swiftly bend forward, Keeping your arms and head moving together in an unbroken line until the fingers sweep the ground, bend knees if necessary.
· Swing back up again to the backward bending position extending arms upward and backward in a smooth, flowing motion.
· Repeat 20 times

15. Star Jumps
· This kind of star jump can be done in one swift movement.
· Start off by bending your legs at the knees.
· Jump upwards and outwards, opening your legs wide and moving your arms out, creating a star shape while in the air.
· As you land keep bending your knees until your hands can touch the floor either side of you.
· Try to keep your back straight - looking ahead not down will help.
· Spring off again back into the star shape.
· Repeat the routine 10-15 times.

 

III Relaxation After Performance
· Assume neutral posture
Relax in this posture and be still
Observe the breath gently flowing through the body for one minute before lying down

· Lie on your back,
· Cover yourself with a blanket if possible and relax
· Breathe in and slowly allow the out
· Breath to flow gently down the body and out through the feet
· Rest your attention on each part of the body in turn, starting with the head and neck, and check for any discomfort
· Breathe into these areas and allow them to relax before continuing
· Starting at the head, allow each part of the body to relax, feel warm, soft and heavy.
· Use the breath to allow each area to melt and flow into the floor beneath.