12 Powerful yoga postures for each athlete
In yoga classes, a 240 pound defender can get some weird looks, but he and his coach know the secret: the strength and flexibility of regular yoga practice helps him perform better on the football field. In addition, according to a study published in the November 2004 issue of the Journal of strength and conditioning research, practicing yoga can help relieve muscle soreness during intense training, thus helping recovery. Whether you are a tennis professional, Golf Master, football star, track champion or skier, add the following postures to your training plan to improve your sports level.
points: ulanda Cano / demand media fitness coach sue Hollingshead believes that pigeon posture is one of the best posture for runners, because it can lengthen the hip flexor, lumbar, gluteal, piriform, lower back and groin muscles, all of which will become tense as they repeatedly hit the road. What to do: start with your hands and knees. Pull your right knee toward your right hand. The right foot is on the left hand side. When the left leg is extended backward, the right hip rotates outward. Lower your right calves and hips to the floor. Slowly extend the left leg back to find more length in the pose. Keep hips even, if not all the way to the floor, support with a pad under the right hip. Don't force yourself to stretch beyond your hips, but let gravity pull your weight down to this position. Hold for 30 to 60 seconds, then switch sides. correlation: how to relax the hamstring with yoga correlation: Yoga solution with Tara steps correlation: adapt to 30 Day Yoga Challenge correlation: fitness on water with board Yoga correlation: yoga posture helps the knee is not good correlation: What are the benefits of Dionysian Yoga? Credit: jorandacano / demand media related: yoga beginners should know 10 postures of low bow lunge for runners and any athletes who need to run or sprint, the goal of low bow lunge is all the muscles in the legs, especially the hamstrings, quadriceps femoris and hip flexors. How to do it: enter this position, start from standing, take a big step backward with your right foot, and bend your left knee 90 degrees. Place your left knee directly above your left foot. Put your back knee on the floor, or bend your toes, or put your toes on the mat. To get deeper, put your hind knee back a little and your hips down toward the floor. Keep your torso upright or place your fingertips on the floor on both sides of your front feet. Hold for 30 to 60 seconds, then switch sides. correlation: 5 yoga postures to fix buttocks correlation: how to get energy in the morning without coffee correlation: shoulder yoga practice correlation: : span> Yolanda Cano / demand medium athletes tend to be very focused on achieving a goal, whether it's Hitti home run, tackle or creating a personal record. However, high quality rest is as important as training, and yoga therapist Daniel Hickman recommends that all athletes practice a constructive rest posture. How to do it: it's easy to do this position, that is, lie on your back, bend your knees, keep your feet hip width apart, tilt your knees inward and rest against each other. Extend your arms to one side and keep a comfortable distance from your torso. " "It relaxes the whole spine, and gravity works here," says Hickman. It's more like a gesture of liberation. "You can stay as long as you want - even if you fall asleep," he said. correlation: 10 Yoga actions can relieve pressure and relax you before going to bed. Credit: yolandacano / demand media if you often do yoga posture, the effect is the best, but a complete yoga practice is difficult for many athletes to adapt to their training plan. Even if you only have 10 minutes a day, these gestures will help improve your flexibility and performance and reduce your risk of injury. Yoga teacher PAMELLA inveen stressed that for those who are just starting to practice yoga, they should take their time and do not force themselves to pose when they are not ready. " Do what you can. "You should feel like you're stretching well," she said. Do it comfortably. " related: 12 Amazing yoga postures (and how to do them) Credit: yolandacano / demand media related: Click here to get the printable version! Credit: jorandacano / demand media 1. Pigeon posture
2. "Every athlete in the world can benefit from this pose," says yoga therapist Daniel Hickman. Trigonometry helps lengthen the side of the body, which is particularly beneficial for players whose sports involve repetitive one-sided or core rotations such as baseball, tennis, ultimate frisbee and golf, Hickman said. How to do it: start standing and take a big step back with your right foot - about 4 feet, depending on your height. Turn your back / right foot 90 degrees outward, keeping your front / left foot pointing forward, aligning your front heel with the arch of your back foot. Lift the arm perpendicular to the floor, slide the torso forward, tilt the arm, and place the left hand on the left tibia. Maintain quadriceps contraction and lengthen spine. Hold this position for 30 to 60 seconds, then switch sides.
3. People who ride bicycles spend a lot of time in the hunchback position, which shortens the chest muscles. Cycling for a few hours a day can also cause tight hip flexors and abdominal muscles. The hunchback position is a large stretch across the front of the body, helping to improve posture and counteract the impact of cycling on the upper body. What to do: kneel down and separate your knees from your hips. Press the calves and toes onto the floor. Put your hands on your lower back, palms on your hips, and fingers down. Press over the pelvis and begin to lean back and extend the spine. Keep the neck neutral. Most people get deep stretches here. To get deeper, put your hands back on your toes.
4. In many sports, the sole of the foot will be hit, but most athletes seldom spend time to stretch them. Although it doesn't sound very attractive, it is often used in practice to break the toes, which can help lengthen the thick plantar muscles of the foot and fight against plantar fasciitis, which occurs when these muscles contract and become inflamed. Method: start kneeling on the floor, legs parallel. Hide your toes underneath so that your heels point up and then sit back on them. " Daniel Hickman, a yoga therapist, said: "for some people, it's really painful to start with the knees. Instead, he suggests landing on all fours, stretching one leg behind you at a time, folding up your toes and pressing them all down on the floor.
5. If your buttocks are tight and you can't enter pigeon style yet, you can change to needling. Because it lies on its back, or on your back, it's a relaxing way to relax after a hard training session. Methods: first, lie on your back, bend your knees, put your feet on the floor, and keep a certain distance from your hips. Lift your right foot through your left thigh just below your knee. Tilt your right knee to one side so that your right ankle rests on your left thigh. Hold the back of the left thigh with both hands, gently pull the leg toward the chest and lay the back flat on the ground. Hold for 30 to 60 seconds, then switch sides.
6. In tennis, baseball, hockey and other sports that need short distance, high-intensity sprint and fast acceleration, standing forward bend is common. A simple forward bend can help gradually lengthen these muscles. Pamela invin, a PE personal trainer and yoga teacher, said many athletes find it difficult to achieve a straight leg version of the pose. Instead, she suggests bending your knees deeply. How to do it: start with feet the same width as hips, then rotate from hips when bending forward. Try to keep your ribs in contact with your thighs, but don't force them. Be careful not to bend your back forward. Either put your hands on the floor, or put your hands on the building blocks or your calves. Lift your hips toward the ceiling, straighten your legs as much as you can, and don't let your belly leave your thighs. Make sure the knees are slightly bent and not locked.
7. According to Daniel Hickman, a yoga therapist, the national defense athletes (such as martial arts, basketball and football) will benefit from the cobra pose, which can open up the front of your body. " There are many contractions in the body... This may be overemphasized in practice, but it can also be applied and enhanced in competition, "he said. This can lead to tight chest and abdominal musclesAnd posture imbalance. This pose is a good way to counteract. How to do it: in this position, lie on your stomach with your toes on the floor. Put your hands on the ground under your shoulders and hold your elbows to both sides. Push your hands hard, keep your arms almost straight (elbows slightly bent), and lift your torso off the ground. Stop before your pubis lift off the floor. Keep your tailbone slightly curled down and your thighs tight.
9. The open shoulder strength of the bull face position will benefit the tennis players. Gluteus, gluteal band and quadriceps femoris will also stretch and stretch. How to do it: start by sitting on the floor with your legs straight. Then the right knee crosses the left knee, the left foot is placed on the right hip side, and the right foot is placed on the left hip side. Next, place your right hand behind your lower back, palms facing out. Bend your left elbow toward the ceiling and place your left palm between your shoulder blades. Put your right hand up and try to hold your hands tight. To modify the pose, extend the left leg and move the right ankle to the top of the left thigh. Tape the gap between your hands. Hold for 30 to 60 seconds before changing sides.
10. Plank yoga is more than just stretching. Any athlete can benefit from helping build stability in the abdomen, hips and middle back. Yoga teacher PAMELLA inveen said that for golfers, tennis players and baseball players, a strong core is particularly important. They need to use the core to push rotation through the middle and upper body. How to do it: do push ups first, with your hands directly under your shoulders. " The most important thing about scaffolding is to get your abs and tailbone together. Imagine your body forming a long, strong line from the top of your head to the heel. Hold this position for 30 to 60 seconds. You can also use your forearm to land in a plank position.
11. Wide leg forward flexion requires a lot of lateral movement, such as tennis, football and basketball, which can cause tension in the groin and inner thigh muscles. Wide legs bend forward to target both areas, also encouraging shoulder opening. How to do it: face the long side of the mat first, feet 3 to 4.5 feet apart - tall people may need a wider stance. Put your hands on your hips, contract your quadriceps, and start turning forward from your hips to keep your spine straight. Press in the outer edge of the foot. When you feel a stretch in your hamstring and groin, place your palm on the ground and point your fingers forward. Take a step further, hands crossed, arms bent, forearms vertical, upper arms parallel to the ground.
12. Constructive rest posture
practice time
print or print the athletes in this article. "
What do you think? Are you an athlete? Have you tried these positions? Do you practice other postures that you think are good for a sport? Share your thoughts with the Livestrong community in the comments section. How to start Yoga
