These are warm up exercises for the practice of arda. This list will be added to as I find more things to add to it.

Meditation:

  • Void meditation
  • Focus meditation
  • Journey meditation

Spiritual Energy Exercises:

  • Centering
  • Grounding
  • Spiritual energy ball

Flexibility Training:

  • Standing Calf Stretch with Wall – Achilles Stretch and Calf Stretch
  • Ankle Rotation – Ankle Stretches
  • Frankenstein Stretch – Hamstring Stretch
  • Modified Hurdler Stretch – Quadricep Stretches
  • Knee Circles – knee stretch
  • Child’s Pose – Back Stretches
  • Seated Biceps Stretch – Biceps Stretch
  • Standing Triceps Stretch – Triceps Stretches
  • Cross Body Arm Swings – Chest Stretches
  • Lying Down Glute Stretch – Butt Stretch
  • Butterfly Stretch – Groin Stretches
  • Hip Circles – Hip Stretch
  • Torso Twists – Torso Stretch
  • Eyes to Sky, Side to Side, and  Ear to Shoulder – Neck Stretch
  • Shoulder Shrugs – Shoulder Stretches
  • Side Stretches
  • Seated V-Stretch – Side Splits
  • Wrist Circles – Wrist Stretches

Agility Training:

  • Karaoke Drills
  • Suicide Drills
  • Forward Hop Over & Back – Two Feet
  • Forward Hop Over & Back – One Foot
  • Lateral Hops – Two Feet
  • Lateral Hops – One Foot

Balance Training:

  • One Legged Squat Reach
  • Single Leg Balance Reach
  • Single Leg Standing Exercise
  • Standing Knee Hug
  • Standing Quad Stretch
  • Tree Pose

Strength Training:

  • Bear Crawls
  • Pull-Ups
  • Push-Ups
  • Crunches
  • Plank
  • Pulse Ups
  • Side Lunges
  • Sit-Ups
  • Squats
  • Squat Jumps
  • Squat Thrusts
  • Standing Opposite Knee To Elbow Exercise
  • Tuck Jumps
  • Burpees 

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