Yoga is a great way to warm up before your workout. Hitting the mat can help you lubricate the joints, tendons and ligaments while improving overall flexibility. Yoga can also help prevent injury and decrease overall recovery time.

 

For a boost in performance, try these 4 poses before your next workout.

Runners lunge (1 to 2 sets of 30 reps per leg)

  • Begin in a plank position with your hands directly below your shoulders
  • Step your left foot forward to the outer left edge of your mat
  • Allow your hips to sink downward
  • Hold for 30 seconds before switching sides

Reclined pigeon (1 to 2 sets of 30 reps per leg)

  • Lay on your back with your knees bent, and both feet planted firmly on the ground
  • Cross your right ankle over your left thigh and flex your right foot
  • Lace your hands around your left hamstring and pull your left thigh inward
  • Gently lift your chin towards your chest and exhale
  • Ground the back of your head to your tailbone to the floor
  • Hold for 30 seconds, release and switch legs

Bird dog (4 to 6 reps on each side)

  • Begin on all fours, hands directly under your shoulders and knees stacked under your hips
  • Draw your abs into your spine and keep your back and pelvis stable as you reach your right arm forward to shoulder height and extend your left leg back to hip height
  • Reach through both your left heel and your right arm as you breathe deeply
  • Hold this position for a few more breathes before placing your right hand and left knee back on the mat for one rep
  • Reverse the movement on the opposite side

Frog (hold for 60 seconds)

  • Begin in a tabletop position with your hands underneath your shoulders and your knees directly below your hips
  • Engage your core and focus your gaze between your hands
  • Inhale as you slowly move one knee outward as wide as possible without feeling discomfort
  • Slowly move your other leg outward as you turn your feet towards the side while ensuring that both ankles line up below the knees
  • Soften your elbows before lowering yourself down to your forearms
  • Exhale before pressing your hips backward until you feel a deep stretch in the hips and inner thighs
  • Stay in this position for a few breaths before releasing back to the starting position