Learn Cherry Picking Warm-Up. This video is a part of our Asana Video Library training materials for both students and teachers where the forgotten art of simple movements is explored.
The old me, some twenty years ago felt the deep need to both impress others while simultaneously trying to share parts of myself that were wounded and needed healing for nothing more than to be free of the burdens of carrying them around daily.
Roughly ten years ago I was spun out on a journey to better understand how the body moves as I was not getting the teachings nor explanations I was looking for inside the yoga world. Constantly hearing phrases like “That’s normal”, or “It will get better with time“, and my favorite “do what feels right for you“, seemed like scapegoat responses for a lack of real understanding about how the body moves and why students were feeling the things they were.
Now don’t get upset, I’m not summarizing everyone. But in my personal experience, teacher after teacher, training after training, the why’s, and how’s were continually left out of the what’s and when’s as it pertained to teaching yoga and experiencing poses.
The art of teaching warm-ups and looking at a student and seeing where their challenges were, even if they wouldn’t share them, was something I wanted to refine even more. Why do they walk like that? Why does their shoulder hurt and ever seems to get better? How is it they can do this yoga pose, but not that one? And how do I convince students to value basic moves and sequences as that is what they also need and not just the complex poses and fast-paced moves?
More than ten years I spent studying outside the yoga world to better understand how the body moved and why. Stepping back onto the mat I had a fresh new perspective and a deep understanding of the why’s and how’s I was lacking prior. Tailoring my language and eloquently sequencing my classes to work from the ground up helped students navigate their own bodies and I began to see a shift in my students making better choices all on their own as to what they choose to do when it came to asanas.
How did this happen?
I began to connect their every day living to what they were feeling. I gave them the control to choose with real parameters to gauge their progress pose to pose. Warm-up to final asana. Connecting the dots to how and where the could be doing the very things they are learning in their everyday life.
The Cherry Picking Warm-Up and many others became a means to when they walk up from a long sleep or stretch at their desk. And by doing the very warm-ups like Cherry Picking and dozens of others on the mat, it began to give them confidence and permission to do them off the mat. Because truly, what good is yoga if you don’t carry it with you into your everyday life?
Stepping outside the yoga arena and stepped into a whole new beautiful world of functional movement. It excited me in so many new ways. Mainly because, for the very first time in my entire life, I began to understand the body, it’s parts, and how these parts move.
As a yoga teacher and movement specialist, I find it critical to incorporate basic movements no matter how unfancy they are in your classes. The whole idea of a warm-up is to “warm-up” the body for more detailed movements. And having taught tens of thousands of students over the last nearly twenty years I have noticed a common thread of students lacking the basic abilities to do everyday movements.
Benefits of incorporating warm-ups (like Cherry Picking Warm-Up) into your yoga practice:
- Walk with full range movement in their knees and ankles
- Fully reach overhead without pain
- Bend forward without rounding
- Walk with a full hip extension, not just flexion
- Rotate their torso when turning to the side
- Move their neck side to side without pain
- Walk on various surfaces with bare feet pain-free
- Squat, reach or bend freely
Benefits to Practicing Cherry Picking Warm-Up:
-Melts the fascia in and around the shoulder
-Stretches the side (lateral) body
-Stretches the lower back
-Stretches the obliques and lateral hip
-Gets you breathing
-Expands the lungs
-Is a basic life movement everyone should be able to do
**BONUS** If you haven’t watched the video yet, it will take you through step by step how to work through the pose as a student and a teacher. Take note of the variety of positive cues and direct references so you and your students can get the most out of this pose.
And if you love this video on the Cherry Picking Warm-Up and want more don’t forget to check out the “How To” video on how to do High Lunge safely and effectively!
I’ve said it a million times, how you do things, even yoga asana things matters. So let’s start by honoring the need and art of warm-ups and get you reaching high and feeling great in your everyday life!