Joe DiStefano, a well-known strength and conditioning coach, recommends a simple warm-up routine that involves breathing techniques and three childlike poses. According to DiStefano, this routine is deeply connected with our childhood development and is mostly all you need to do to warm up and prepare your body for physical activity.
My interpretation of the three childlike poses that DiStefano recommends are Happy Baby pose, Modified Vajrasana (thunderbolt) pose, and a Yogic Squat pose. These poses can help to increase flexibility, release tension, and promote relaxation. The breathing techniques that DiStefano recommends involve taking deep breaths in each pose to help relax and release tension.
Breathe | Joe DiStefano
Happy Baby Pose
To perform Happy Baby pose, lie on your back and draw your knees into your chest. Grab the outsides of your feet with your hands and gently pull your knees toward the floor. Take deep breaths in this position to help relax and release tension.
Happy Baby pose can help to stretch the hips, groin, and lower back. It can also be a great way to centre and focus before starting a workout or training session.
Modified Vajrasana Pose or Modified Child’s Pose
Vajrasana pose, is a simple but powerful yoga posture that involves sitting on your heels with your knees bent and your hands resting on your thighs or in this case modified on the ground as pictured. This pose is commonly used for meditation and pranayama (breathing) practices, as it helps to promote a calm and focused mind. This pose can be a great way to stretch the thighs, knees, and ankles, and can be modified for those with knee or ankle injuries by placing a cushion or blanket under the knees for added support.
Yogic Squat Pose
A yogic squat, also known as Malasana or Garland pose, is a yoga posture that involves squatting down with your feet close together and your heels on the ground. To perform this pose, begin standing with your feet hip-distance apart, then bend your knees and lower your hips down towards the ground. Bring your hands to your heart centre, pressing your elbows gently into your inner thighs to help open the hips. Keep your chest lifted and your spine long, and take deep breaths in this position for up to a minute or longer. You can also modify this pose by placing a block or cushion under your heels for added support. Yogic squat can be a great way to stretch the hips, groin, and lower back while also helping to improve balance and stability. It’s a popular pose in many yoga classes and can also be practiced on its own as a way to ground and centre the body and mind.
By moving through these three childlike poses and taking deep breaths in each position, you can help to prepare your body and mind for more intense physical activity. This warm-up routine can be a helpful addition to any workout or training routine, providing both physical and mental benefits.
According to DiStefano, this simple warm-up routine using breathing techniques and these three poses is essentially all you need to do to warm up and prepare your body for physical activity. However, it’s important to remember that everyone’s body and needs are different, so it’s always a good idea to consult with a qualified professional before starting any new exercise routine.
Joe DiStefano’s warm-up routine using breathing techniques and three childlike poses can be a simple and effective way to prepare your body and mind for physical activity. By taking the time to centre and focus on the body and breath, you can help to increase flexibility, release tension, and promote relaxation.
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