Appendix: Warm-ups and Cool-Downs

Warm-Ups & Cool-Downs

Get the body moving, stretched, and relaxed before and after hooping.

Basic

Stand inside the hoop with the hoop in your hands at 3 and 9 o’clock

  • Stretch arms and hoop to the sky. Lower hoop to waist. Repeat three times.
  • Roll shoulders back x3
  • Roll shoulders forward x3
  • Look over right shoulder, twisting torso, x3
  • Look over left shoulder, twisting torso, x3
  • Push hips front, right, back, left x3
  • Smooth hip motion to circle x 3
  • Lift right leg, rotate from knee x3 in each direction
  • Lift left leg, rotate from knee x3 in each direction
  • Lift right leg, rotate ankle x3 in each direction
  • Lift left leg, rotate ankle x3 in each direction

Stand with the hoop framing your back, hands at 12 o’clock

  • Bend to the right, hold, return to standing x3
  • Bend to the left, hold, return to standing x3
  • Bend forward, hold, return to standing x 3
  • Bend back, hold, return to standing x 3
  • Circular bend right, forward, left, back x3

Stand with the hoop vertically on the floor in front of you. Hands on top of the hoop at 12 o’clock

  • Lunge right leg through hoop, hold, return to standing x3
  • Lunge left leg through hoop, hold, return to standing x3
  • Squat. Use right hand to roll hoop to left, return,  stand. x3
  • Squat. Use left hand to roll hoop to right, return, stand x3

Abbreviated BASIC

Stand inside the hoop with the hoop in your hands at 3 and 9 o’clock

  • Stretch arms and hoop to the sky. Lower hoop to waist. Repeat twice
  • Roll shoulders back x2
  • Roll shoulders forward x2
  • Look over right shoulder, twisting torso, x2
  • Look over left shoulder, twisting torso, x2
  • Push hips front, right, back, left x2
  • Smooth hip motion to circle x 2
  • Lift right leg, rotate ankle x2 in each direction
  • Lift left leg, rotate ankle x2 in each direction

Stand with the hoop framing your back, hands at 12 o’clock

  • Bend to the right, hold, return to standing
  • Bend to the left, hold, return to standing
  • Circular bend right, forward, left, back
  • Reverse circular bend

Spinal Flex

This is adapted from a Kundalini yoga sequence. Each of the six sections activates a portion of the spine and a different chakra.

  1. Ice cream Cone. Seated cross-legged, hands on knees. Rotate body like an ice-cream cone – point is your tailbone, top of cone your shoulders. Circle 11 times to the right, then 11 times to the left.

  2. Camel Ride. Focus on the sacrum/lower spine below the belly button. Flex your lower spine forward and back, aiming to keep your shoulders still. Repeat 11 times.

  3. Washing Machine. Focus on the mid-spine from belly button to heart. Lift arms up like you’re flexing your arm muscles. Hold them there, or touch your hands to your shoulders. Twist back and forth left to right, increasing speed for 11 times, then decreasing to stillness in 11 twists.

  4. Flapping. Focus on the spine between the shoulder blades. Grip your hands together in a “bear grip” at heart level and elbows out to both sides. Use the grip as a fulcrum and flap your elbows up and down 11 times. Switch the grip and repeat.

  5. I Know. Focus on the base of the neck. Shrug your shoulders as high up to your ears as possible (“I don’t know!”) then drop them down rapidly (“I know!”). repeat 11 times.

  6. Painting the Skull. Focus on the upper neck. Imagine a pool of paint at the bottom of your head. Slowly rotate the neck to coat the inside of your skull with paint. Reverse. For students with very stiff necks, encourage them to draw circles with their noses.

Sitting

Sit cross-legged inside the hoop with the hoop in your hands at 3 and 9 o’clock

  • Stretch arms and hoop to the sky. Lower hoop to floor. Repeat twice.
  • Roll shoulders back x3
  • Roll shoulders forward x3
  • Look over right shoulder, twisting torso, x3
  • Look over left shoulder, twisting torso, x3

Sit inside the hoop with legs extended in straddle position

  • Raise arms overhead, bend forward over right leg. Hold
  • Walk arms to center. Hold
  • Walk arms to left, bent over left leg. Hold.
  • Sit up to center and raise arms over head.
  • Hug knees to chest, feet inside hoop.
  • Pat self on back for a job well done.

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