Yoga for Athletes: Three Poses for Beginners

Yoga for Athletes: Three Poses for Beginners

By Dana Santas E-RYT, ACSM-CPT, founder and director of Radius Yoga


Yoga has many sport-specific benefits, including improved performance, increased endurance and enhanced recovery. The discipline comprises eight segments, of which the yoga asanas (postures) are just one. They were originally created to limber up yogis for the "sport" of meditation. It wasn't until hundreds—possibly even thousands—of years later that yoga postures evolved into a defined regimen for building overall health, wellness and performance. Now extremely popular, yoga is practiced by pro athletes in all sports.
Want to get started but don't know how? Try these three poses:

Modified Pigeon

• Lie on back and cross left leg over right to form a figure four
• Bend right knee and bring toward right shoulder
• Flex feet toward shins and slide both hands around back of right leg
• Relax head, neck and shoulders down to mat; hold pose for five breaths

Sets/Duration: 1x5 breaths each side

Frog

• Assume all-fours position
• Spread knees apart as far as possible keeping in line with knees
• Lower to forearms with shoulders over elbows
• Relax belly to sink pelvis toward floor; hold for five breaths
• Engage core to straighten spine and push hips/tailbone back; hold for five breaths

Sets/Duration: 2x5 breaths each position

Modified Boat

• Sit with knees bent and feet on mat; keep hips, knees and ankles in line
• Grasp sides of shins and raise legs so shins are parallel to floor
• Open arms to sides as you inhale
• Bring arms together directly in front of chest as you exhale

Sets/Duration: 1x10 breaths

Exercises

Modified Pigeon

Frog

Modified Boat

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