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The Benefits of a Short Yoga Warmup for Bodybuilding

Have you ever started your workout feeling sore, stiff, or unsure if your body was fully recovered? Maybe your chest is tight from yesterday’s pressing session, or your hamstrings ache from heavy deadlifts. On those days, lifting can feel like pushing through mud. A proper warmup can make the difference between a sluggish session and one where your body feels mobile, primed, and ready to move. That’s where yoga comes in—specifically, short sets of Sun Salutations (Surya Namaskar A and B).

I still remember the first time I used Sun Salutations as a bodybuilding warmup. Within minutes, I could feel heat radiating through my muscles, the kind of deep warmth that foam rolling or light cardio never gave me. My shoulders loosened, my hips unlocked, and stiffness gave way to fluid movement. By the time I picked up the weights, my body wasn’t just “warmed up”—it was prepared.

Why Yoga for Bodybuilding Warmups?

At Dragonfly Family Fitness & Yoga, we teach bodybuilding from home. Yoga may seem like a distant cousin to lifting, but the overlap is undeniable. Bodybuilders thrive on strong, precise movement patterns, while yoga emphasizes mobility, breath, and balance. Combining the two bridges the gap between flexibility and power. A yoga-based warmup increases blood flow, reduces stiffness, and engages stabilizers, giving lifters a foundation of joint mobility and breath control before moving heavy weight.

If you do train at a gym, run through them at home if there isn’t a good space at the gym. You’ll feel great and ready to get started once you get there.

The Pyramid Warmup: Surya A and B

This routine uses a pyramid format for both Surya Namaskar A and B:
• Start with one round, then rest for a minute.
• Do two rounds, rest again.
• Complete two more rounds, rest, then reset.
• Once finished with Surya A, repeat the exact same pattern with Surya B.

This approach totals five rounds of each sequence, lasting around 10 minutes. The brief rests prevent fatigue while allowing the heat and mobility benefits to accumulate.

Surya Namaskar A: Step-by-Step with Cues

1. Mountain Pose (Tadasana) – Stand tall, feet hip-width apart. Ground through heels, lengthen spine.
2. Upward Salute – Arms overhead, palms together. Chest lifted, ribs down.
3. Forward Fold (Uttanasana) – Exhale, hinge from hips. Soften knees if tight.
4. Half Lift (Ardha Uttanasana) – Inhale, spine long. Flat back, shoulders down.
5. High Plank – Step back. Core tight, palms firm.
6. Chaturanga – Lower halfway. Elbows tucked.
7. Upward Dog – Chest forward, thighs off mat. Open chest, avoid shrugging.
8. Downward Dog – Hips back. Lengthen spine, heels pressing down.
   9–12. Step forward → Half Lift → Forward Fold → Upward Salute → Mountain Pose.

Surya Namaskar B: Step-by-Step with Cues

1. Chair Pose (Utkatasana) – Bend knees, arms overhead. Sit back like a squat.
2. Forward Fold – Exhale, hinge forward.
3. Half Lift – Inhale, spine long.
4. Plank → Chaturanga → Upward Dog → Downward Dog.
5. Warrior I (Right Leg) – Step forward, arms overhead. Hips square.
6. Flow back: Plank → Chaturanga → Upward Dog → Downward Dog.
7. Warrior I (Left Leg) – Same on left side.
8. Flow again: Plank → Chaturanga → Upward Dog → Downward Dog.
   9–13. Step forward → Half Lift → Forward Fold → Chair Pose → Mountain Pose.

Benefits Specific to Bodybuilders

• Joint Health – Flows lubricate hips, shoulders, and spine.
• Core Activation – Each transition primes abs and lower back for stability.
• Better Recruitment – Smaller stabilizers switch on before heavy lifts.
• Breath Control – Improves bracing and intra-abdominal pressure.
• Injury Prevention – Prepares tissues for explosive effort.

It’s worth noting that while Sun Salutations create a powerful overall warmup, bodybuilders should still perform specific warmup sets with lighter weights or reduced reps on their first couple of exercises. This ensures the muscles and nervous system are fully ready for heavy loading.

Conclusion

A bodybuilding warmup doesn’t have to be long or boring. By weaving in Surya Namaskar A and B in a short pyramid structure, lifters can prepare their bodies with mobility, heat, and focus in under 10 minutes. The warmth builds quickly, stiffness melts away, and by the time you approach the weights, you’re no longer questioning if your body is ready—you know it is.

Ready to take your bodybuilding progress to the next level? Dragonfly Family Fitness & Yoga is here to help you train smarter, recover better, and grow stronger—call us today to get started.