Warm-Up Series
(Step 2 of the OMnia Class Map)
This is where the body begins to wake up.
After grounding and intention, we gently transition from stillness into movement — intelligently, progressively, and with awareness.
The OMnia warm-up is not random stretching.
It is preparation.
In this companion video, you’ll learn how to guide:

Seated spinal movements (Sufi grind, side-to-side, front-to-back)
Seated Cat–Cow and breath-led articulation
Transition into tabletop
Cat–Cow variations and barrel rolls
Child’s Pose to subtle flow patterns
Early hip and shoulder mobility work

This phase builds:
• Heat without rushing
• Mobility without force
• Awareness before intensity
The warm-up prepares the spine, hips, shoulders, and nervous system for the Sun Salutations to come.
This is also where you begin introducing rhythm.
Subtle repetition.
Breath-guided flow.
Hints of feminine circular movement.
You are laying the foundation for everything that follows.
Move slow enough that students can feel what’s happening — but steady enough that energy begins to build.
Remember:
We are not trying to “get somewhere.”
We are preparing the body to move safely, powerfully, and freely.