7 Yoga Poses to Boost Recovery and Performance

Yoga has many benefits for anyone who steps onto a yoga mat. Whether you’re a runner, cyclist or weight lifter, yoga for athletes can help you improve recover, Liquidityfocus and proprioception.

a study of college athletes found that practicing yoga for 10 weeks significantly improved flexibility and balance compared to those who did not practice yoga. 2020 research Point out the potential benefits of incorporating yoga as part of a football program to help reduce the risk of certain injuries.

from gentle spiritual practices to more Physically demandingThere are a dozen different Types of Yoga These can be adjusted to suit your needs. This is why yoga for athletes has become mainstream. All of these benefits aid performance on the court or track and can also help build a resilient, injury-proof body.

“If we train our bodies to deal with the unexpected, we’ll be better able to deal with out-of-control accidents and unexpected rocks on the way to home plate,” said Lauris D. Nemetz, E-RYT 500 member and adjunct associate professor at the University of Pennsylvania. Laurice D. Nemetz said. Pace University School of Health Professions, Pleasantville, In New York City.

Want to clean up your yoga routine? Start with these poses.

• Start on all fours with your knees directly under your hips and your wrists a few inches in front of your shoulders. Bring your fingertips forward and spread your fingers.
• When exhaling, press your toes together, use your hands to straighten your arms and legs, and lift your hips toward the ceiling. Keep your hands shoulder-width apart and your feet hip-width apart.
• Rotate your arms outward to avoid spraining your shoulders. Keep your elbows straight and engage your biceps to prevent them from locking. Look back at your toes and keep your ears in line with your arms.
• Hold the pose for one minute.

• From Downward Dog, inhale while raising your right leg high. Exhale and step your right foot between your hands into a low lunge.
• Move your right hand to the inside of your right foot. Step the toes of your right foot onto the edge of the yoga mat. Keep your right knee aligned with your ankle. Plant your right foot on the mat.
• Keep your shoulders stacked over your wrists or drop to your elbows (keeping your forearms parallel) for a deeper stretch.
• Lengthen your hind legs long and straight. Squeeze your glutes to keep them square. Push the backs of your knees toward the ceiling to engage your leg muscles. Lower into the back knee for passive extension.
• Look down at your mat.
• Hold your breath a few times. Cross into downward dog and repeat on the other side.

• Start in downward facing dog pose, hands shoulder-width apart and feet a few inches apart.
• Lift your right foot off the floor, bend your knee and push it toward your chest, then plant it between your hands.
• Place your left knee on the mat and release your toes so the ball of your foot touches the floor.
• Keeping your front legs bent, lift your chest and raise your arms to the ceiling.
• Press your hips forward, keeping your front knee straight forward and in line with the top of your ankle. Square your hips so that both hip bones point forward. Engage your core.
• Raise your arms high, palms facing each other. Keep your shoulders down.
• Stay here for a minute, then switch sides.

• Start in a high plank position: arms straight, shoulders stacked over wrists, body in a straight line from head to heels.
• Keeping your core tight, bend your arms and slowly lower to the floor, keeping your elbows close to your body. (Kneel down if you need to.) When you reach the floor, release your toes so that your toes rest on the mat.
• Place your hands on the mat beneath your shoulders, press down with your palms, and use your arm and back muscles to lift your chest off the floor. Keep your elbows close to your sides and slightly bent. Keeping your legs straight, press your toes into the mat.
• Open your chest and press your shoulder blades toward your back, away from your ears. Don’t squeeze your lower back (it should feel stretched). Keep your legs straight and press into the floor to engage your legs.
• Hold for at least 5 breaths.

Inhale: Cow pose

• Start on all fours with your knees under your hips and your hands under your shoulders. Keep your back flat, eyes on the floor, and neck extended.
• On an inhale, lift your tailbone and chest toward the ceiling while lowering your belly toward the mat.
• The shoulders are well away from the ears, the shoulder blades are set broadly across the back, and the head is in line with the torso.
• Exhale into cat pose.

Exhale: cat pose

• Start in Cow Pose.
• As you exhale, arch your back, tuck your tailbone, and curl your chin toward your chest.
• Keep your shoulders and knees in place.
• Inhale into Cow Pose.
• Repeat this process for up to 10 breaths, or longer if needed.

• Start by lying on your back on a mat. Bend your legs and place your feet flat on the mat.
• Hug your knees to your chest, reach for the back of your thighs, and slowly push your knees apart while lifting the soles of your feet toward the ceiling.
• Reach your arms between your legs and grasp the edges of your feet by your little toes. Press your feet hard as if you are standing on the ceiling.
• As you lower your head, shoulders, and the backs of your arms toward the mat, pull your knees toward you.
• Stay for a minute, then slowly bring your knees back together and your feet back on the mat.

• Start on all fours, hands shoulder-width apart and knees hip-width apart.
• Bring your right knee forward and place it on the floor behind your right wrist.
• Slide your right ankle toward your left wrist, allowing your right shin to cross the mat at a comfortable angle.
• Straighten your left leg back and slowly lower your hips to the floor. Keep the ball of your left foot flat on the floor.
• Keep your hips level and distribute your weight evenly between your hips (avoid sinking into your right hip).
• From here, you can stay upright – hands on the floor in front of you, chest lifted, core engaged – or you can fold forward, slowly placing your hands in front of you and lowering your chest to ground.
• Hold this position for 5 to 10 breaths, then repeat on the other side.
• To exit the pose, tuck your left toes under, press into your hands, and slowly return your right foot to the starting position.