As soon as you get into the studio, find a place where you have room to prepare your body for movement. The first thing you can do is tune your body into your breath.
Start with some diaphragmatic breathing or “belly breathing.” If you have never practiced this kind of breathing before, it is helpful to think of it in a visual way. Imagine your belly is a balloon filling up with air as you breathe in, and then deflating as you exhale. During diaphragmatic breathing, your stomach should noticeably rise and fall as you expand your stomach for the inhale. Focusing on your breath is a great way to connect your mind and body.
Then begin loosening up your joints. Due to the increased flow of synovial fluid lubricating the joints, suppleness and joint range of motion are improved as muscles lengthen. Rolling your ankles, wrists, shoulders and neck will lubricate the joints and get them ready for movement.
Additionally, another tool used for warming up is lying in your ‘X’ position on the floor. This is a great place to start with the breathing exercises. Feel the ends of your fingertips, feet and head stretching as far away from the center of your body as possible and then crunch everything into a ball in the center of your body. This will help you to get a feel for expanding and contracting.
Finally, it is a good idea to complete some heel rocks and leg swings in this position on the floor. During heel rocks, your head should also be nodding up and down. You can perform the leg swings at whatever speed your body feels ready for or let it gradually get faster. Ensure that your shoulders stay grounded into the floor and that your upper body stays stable in the center as you move from side to side.