Yoga for Athletes: Necessary to Build Stamina and Flexibility
When it comes to sports, so many of us have the same mentality that we need to go to the Gym, but practicing yoga is a better method to keep your body healthy and injury-free.
Yoga for Athletes is very beneficial in building muscles, preventing injuries and improving body flexibility. Apart from these, it also helps relax the mind during this hectic life.
After regularly practicing yoga for some time, you may notice some other benefits like:
- Relief from anxiety and stress
- Improved strength and balance
- Enhanced flexibility and range of motion
This yoga practice is specially designed to target the common areas of muscle tightness in athletes. Whether you are just a beginner runner, tennis fanatic or strength-training buff, these yoga postures can help increase your game faster.
Yoga for Athletes
- Stretches the hips, shoulders and chest
- Strengthens the thigh muscles, ankles and knees
- Helps improve digestion and relieves stress
How to do:
- Stand with your legs apart, wider than the hip-width and twist your right leg to 90 degrees outwards, so your toes are pointing to the mat.
- Your right knee cap must be aligned with your right ankle and bend your left leg slightly inwards.
- Your back toes must be at a 45-degree angle.
- Lift your arms to the side of your shoulder height, such that they are parallel to the ground.
- Take a deep breath in and while exhaling, reach with your right hand in the similar direction as your right leg is pointed, move your left hip back and fold up at your right hip.
- Put your left leg and press the outer heel firmly on the ground. Relax your right hand on your external shin or ankle and extend your left arm in the direction of the ceiling.
- Put your head in a neutral pose and stay for 5 slow breaths.
- To release, breathe in and press firmly by your left heel as you raise your torso and lower down your arms.
- Move to the left, reversing the pose of your leg and repeat the same length of time on the opposite side.
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- Stretches calves, hamstring and shoulders
- Strengthens the legs and arms
- Helps relieve fatigue, headaches and insomnia
How to do:
- Come onto your knees and hands directly, your knees and shoulders should be directly below the hips.
- Spread your fingers wide and place your toes under.
- Inhale and raise your knees off the floor, pushing your hips upwards to the ceiling.
- Pull your heels down to the ground or slightly turn in your knees.
- Push your hands firmly onto the mat and pull your shoulder blades down.
- Place your head between the arms (don’t let it hang). Take 5 deep breaths.
- Stretches chest and shoulders
- Strengthens ankles, calves and thighs
- Decreases flat fleet
How to do:
- Stand on your legs at shoulder-width apart.
- Inhale and lift your arms erect above your shoulders, putting your shoulders down and back.
- Breathe out and lower into the pose by pressing your hips back and bending your knees as though you’re sitting on a chair.
- Draw your abs in tight and keep this pose for 5 deep breaths.
- Stretches the upper back, thighs and shoulders
- Strengthens calves and ankles
- Improves balance and concentration
How to do:
- Stand erect with your feet hip-width apart and hug your left knee into your chest.
- Twist your right knee and cross your left foot around your right foot, hooking your left leg on either side of your right foot.
- Bind your left arm below your right arm.
- Then sit down to the extent that you can and rise up by the arms to maintain balance.
- Stay in the position for 5 long breaths and unwind, now repeat the same on the other side.
Cat Cow Pose
It is important Yoga for Athletes.
- Stretches the torso, back and neck
- Softly massages the spinal cord
- Eases tension in the upper body
How to do:
- Come onto your palms and knees with hands directly below to your shoulders and knees that directly below the hips.
- Inhale to extend your spinal cord. Without turning the elbows or stirring the hips, roll your spine forward to bend your back.
- Raise your chin, hips and chest to the ceiling, enabling your stomach to sink towards the ground.
- Once you make the full expression of an arch, curve your spine towards the ceiling and bow your head to the ground.
- Repeat this pose 10 times and take long breaths during the movement.