Yoga Helps Your Game
By incorporating aspects of this ancient mind, body, and spirit philosophy to their normal routine, athletes of all levels discover enhanced performance and mental focus, fewer injuries, hastened recovery time, and stronger inner motivation. Yoga stretches increase stamina and improves balance. Cross training with yoga spices up an otherwise dull regimen. But that is not all. “Yoga’s crucial focus is core stabilization,” says Lance Hooten, owner of Hooten’s Sports Performance Training in Austin, Texas. “Even weekend warriors benefit from the power that comes from being grounded. Yoga helps balance our bodies. When we are out of balance, we get hurt.” “Breathing techniques learned in yoga help, too,” says acclaimed golf and yoga expert and teacher Katherine Roberts. “And consider the mental aspects,” she adds. “People learn to concentrate, to be present, which is vital to athletic achievement.” Amy Clifford, a Sun Valley, Idaho based yoga instructor points out that athletes should think of “mindful stretching,” in which they focus and hold their stretches longer than normal.”
Here, we’ve paired some of our favorite asanas with some of our most beloved sports, choosing carefully to combine yoga stretches most likely to benefit the wear and tear of the particular sport.
1. RUNNING
Camel Pose or Ustrasana
Running and yoga share essential elements, such as breathing, focus, and stamina. Camel pose stretches your quads, increases breathing capacity, targets the hip flexors, and it opens the chest.
Instructions: Sit up on your knees with the heels of your feet pressed against your buttocks. Reaching backwards, grab your left ankle with your left hand and your right ankle with your right hand. Arch your back, lifting your buttocks off your legs. Push your belly up and tilt your head back as far as possible. Inhale through the nostrils slowly; hold posture for at least ten seconds.
2. SWIMMING
Downward Facing Dog or Adho Mukha Svanasana
Tight shoulders are a swimmer’s biggest problem. This classical yoga asana holds the rhomboids in place, helping to prevent swimmer’s shoulder, a common injury.
Instructions: Come onto the floor on your hands and knees. Place your hands beneath your shoulders and knees beneath your hips. Curling your toes under, lift your knees off the floor, raising your hips and straightening your legs. Spread your fingers. Rotate your upper arms. Move your shoulder blades away from your ears. Keep your buttocks high and press your heels into the floor. Feel the shoulders loosening as you hold this position for at least ten seconds.
3. CYCLING
Dancer’s Pose or Natarajasana
Core strength reigns supreme for bike riders. This pose works the glutes, hips, and pelvis. It stretches the lower back, reinforcing core strength.
Instructions: This pose is a balancing pose, a standing pose, and a backbend. Begin by standing tall with your feet together. Ground your legs into the earth, then balance on your right leg and bend your left knee behind you. Take hold of your left foot with your left hand. Keep your hips facing to the front and slowly bend forward. Open your chest and pull your shoulders back. Stretch your right arm in front of you. Level your hips and turn the top of your left thigh inward. Keep your pelvis and your legs steady. Hold for at least ten seconds, then reverse legs.
4. TENNIS
Triangle Pose or Trikonasana
Tennis players need balance and agility. This asana relieves back and neck ache, and strengthens the ankles.
Instructions: Stand erect with your feet two or three feet apart. Bring the arms shoulder height, with the palms down. Turn your right foot in 45 degrees, turn your left foot to the left 90 degrees. Slowly, bend to the left, touching your left ankle with the left hand, or reaching to touch your left leg wherever it is most comfortable (the quad, the calf, the ankle you choose!) As you do this, a triangle will be formed between your left arm and left leg. Relax your neck and pull your shoulders down and away from your ears. Hold for at least 10 seconds, before returning to the standing position. Do not bend the arms or legs when going in and out of position. Repeat on the right side.
5. GOLF
Cobra or Bhujangasana
Golfers rely on strong core strength. Tightness in the back adversely affects their golf swing. The cobra strengthens the lower back.
Instructions: Lie face down, relaxing all your muscles. Place the palms of your hands underneath your shoulders, then raise your head and the upper portion of your body slowly off the floor. Hold for at least five to ten seconds, then, slowly reverse, until you have reached the beginning position.
By Becca Hensley
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