Yoga for Athletes
256 Pages
From the gridiron to the hard court, today’s top athletes know the benefits of yoga. It’s why so many have made it an essential component in their training and conditioning programs. Now you can too with Yoga for Athletes.
Author and instructor Ryanne Cunningham has worked with some of the top names in sports. She’s helped keep some of the toughest NFL players on the field, and top endurance athletes run longer and stronger. Her step-by-step instruction, expert advice, and pose variations focus on active muscles and movements across sports such as these:
• Football
• Soccer
• Running
• Swimming
• Cycling
• Tennis
• Golf
• Baseball and Softball
• Basketball
Yoga for Athletes is designed for every athlete, from weekend enthusiast to professional. Using demonstrations of the physical poses, breathing, and guided visualization, you’ll improve performance, reduce the risk of injury, and maximize training results.
Your secret to improved strength, endurance, flexibility, balance, and performance is Yoga for Athletes.
Part I: What Yoga Can Do for Athletes
Chapter 1. Yoga to Improve Your Performance
Chapter 2. Yoga Basics to Get Started
Chapter 3. Warm-Up Poses
Part II: Poses for Athletes
Chapter 4. Finding Your Base: Hips
Chapter 5. Staying Loose in the Legs: Hamstrings and Quads
Chapter 6. Strong From Your Center: Spine and Core
Chapter 7. Power at the Top: Shoulders, Arms, and Neck
Chapter 8. Wake Up Those Critical Small Muscles: Balance Poses
Part III: Sequences for Specific Sports and Activities
Chapter 9. Football: Different Stretches for Different Positions
Chapter 10. Runners: Not Just Legs
Chapter 11. Soccer Players: Bringing Balance to the Workout
Chapter 12. Bicyclists: Freeing Tight Hips and a Stressed Upper Body
Chapter 13. Baseball and Softball: Guard Those Joints
Chapter 14. Swimmers: Stretch Those Shoulders and Back
Chapter 15. Tennis: Quick Bursts of Motion
Chapter 16. Basketball: Explosive Movement
Chapter 17. Golf: Lengthen and Rotate the Spine
Chapter 18. Bringing Yoga to Power Workouts: Enhance Your Strength Building
Part IV: Putting It All Together: Breathe, Balance, and Stay in the Zone
Chapter 19. Cool-Down and Meditation for Success: Get in the Zone!
Chapter 20. Visualize and Achieve
Ryanne Cunningham, RYT 200, RYT 500, is a longtime resident of the Green Bay area. She operates Flow Yoga Studio, where she trains Green Bay Packers football players Randall Cobb, Tramon Williams, B.J. Raji, Jarrett Bush, Mike Neal, Andy Mulumba, and others as well as athletes from many other sports in both group and private yoga sessions. Cunningham obtained her 500-hour RYT Advanced Teacher Training certification in 2012 through a yoga center in Green Bay, where she has practiced and taught since 2002. She earned her 200-hour RYT in 2002 at Satchidananda Ashram in Buckingham, Virginia, and holds a Power Yoga for Sports certification.
Since 2002 Cunningham has owned and operated Advanced Massage Therapy. Her education in massage therapy covered topics such as human anatomy, biology, and kinesiology, which she uses in her yoga teachings and practices. She uses her personal experience in sports and fitness in teaching students proper stretching and alignment, which benefit all yoga students.
Cunningham has been featured in numerous national and local publications, including Yoga Journal, the Milwaukee Journal Sentinel, and Mantra Magazine.
"Ryanne’s approach to yoga has made a dramatic difference in how I move on and off the field. My muscles are looser, I recover more quickly, and I’m primed for game day."
Randall Cobb
Wide Receiver, Green Bay Packers
"Since I’ve started working with Ryanne, my improved flexibility, balance, and core strength have benefitted my on-field performance and helped me avoid injury. Yoga for Athletes offers you the same benefits!"
Michael J. Neal II-- Linebacker, Green Bay Packers
"Practicing yoga with Ryanne has help me enhance my athleticism, recovery, and focus so I can perform at a higher level during games. Through the practice of yoga I've found a part of the recipe for longevity in my profession."
Tramon Williams-- Cornerback, Cleveland Browns
“I was intimidated by yoga because I felt that I wasn't flexible enough after a major ankle injury. Ryanne taught me about the connections between the mind and body, and her visualization and meditation techniques helped me boost my performance on and off the court. I will continue to practice and use those elements long after my athletic career ends.”
Keifer Sykes - Austin Spurs, NBA Development League
“This book is well-rounded, conveying what works and why it works in a way that’s applicable to all kinds of people. Cunningham has deep knowledge of yoga and impressive experience training athletes (including Green Bay Packers players), but her wisdom is also broad, covering massage, physiology, and more. Clear photos make the positions easy to emulate, and they portray a range of body types, many of them men’s. More medical diagrams, such as those of muscle groups, offer deeper understanding to promote safety along with good results.”
Foreword Reviews
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
 |  |  |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
Learn more about Yoga for Athletes.
Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
Save
Learn more about Yoga for Athletes.
Build Your Core
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack.
Personal trainers and coaches in all sports include core exercises as part of training. Yoga has always emphasized the central muscles that are the foundation of the entire trunk. Core muscles include more than the front abdominal muscles that people refer to as a six-pack. The core muscles also include the low back, muscles surrounding the hip, and the whole area that supports your spine, which are all shown in figure 1.9.
| | |
Core muscles: (a) abdominal muscles; (b) posterior outer core muscles; (c) anterior outer core muscles.
Three sheaths of muscles make up the core. The upper abdominal muscles move the body between the rib cage and the pelvis. In addition, the oblique abdominal muscles (obliques), which are positioned at the sides of the trunk, are essential for the twisting actions that mark many sports. Finally, a deep layer of abdominal muscles supports your internal organs. All three layers must be strong and work together to provide a balanced, effective yoga practice.
A strong core protects the low back and reduces injuries. The core also gives power to the legs for quick bursts of strength. In fact, core strength gives power, stability, and balance for greater performance in all sports, so it is important for everyone. A full yoga practice builds all the core muscles because the balance needed to hold the poses and stretches involves the deepest muscles of the body. Some yoga poses, such as the boat pose, focus directly on the core. This pose reminds you how important the core is in performance.
Boat Pose
Muscles
Psoas, pectineus, sartorius, rectus femoris, rectus abdominis, adductors, quadriceps, erector spinae, quadratus lumborum, trapezius, rhomboids
- Sit on your mat.
- Bend your knees and plant your feet on the mat.
- Wrap your hands around your thighs.
- Lean your torso back until your arms are straight.
- Lean back farther until your feet lift off the floor and you are balancing on your butt, just behind the sitting bones.
- As you hold the pose, engage your core by pulling your navel toward your spine.
- Straighten your legs (figure 1.10).
- Keep lifting your chest to maintain a long spine and to keep your core engaged.
- Gaze forward.
Modification
Enter the pose the same way, but keep your knees bent rather than extending the legs.
Safety Tip
Keep your chest lifted and your navel pulled in to strengthen your core and to avoid strain on your low back. Lifting the chest also helps to prevent a rounded back, which can contribute to pain and overuse injuries.
Learn more about Yoga for Athletes.
Football Stretches for Every Position
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field.
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Learn more about Yoga for Athletes.
Prevent Injuries
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern.
Professional and amateur athletes alike worry about injuries that will interfere with their sport. For many athletes, a season-ending injury is their greatest concern. What causes most sports injuries? Leaving aside accidents, which can and do happen, most sports injuries come from these five main causes:
- Lack of a careful warm-up
- Quick motions and twisting motions that stress joints
- Imbalance that trains one part of the body over others
- Tightness of highly-trained muscles that lose flexibility
- Overuse of the muscles
Yoga practice can help prevent injuries from the first four causes. Yoga poses emphasize strengthening, stretching, and balance among all parts of the body. A yoga practice begins with a warm-up that prepares all the muscles and connective tissues for vigorous exercise. Then, yoga postures make sure that muscles surrounding vulnerable joints such as knees and ankles are strong enough to allow for the quick, explosive movements that mark athletic performance. As you work through this book, you will notice that even small, usually neglected muscles are noted.
Imbalanced training is a serious problem in many sports. Some sports, such as tennis, golf, and baseball pitching, use one side of the body more than the other. This imbalance adds stress on joints and can easily lead to injury on both the weaker and stronger sides. Some sports have particular stress on one body part. For example, cyclists often experience neck pain from leaning over the handlebars for extended periods. The neck compensates so that the rider can see forward. Sometimes the pressure of the body weight leaning forward on the arms can cause pain in the upper back and neck. A yoga practice can bring the parts of the body back into balance, reducing the probability of injures.
Finally and most importantly, yoga can restore and preserve the flexibility that is often sacrificed by strength-building exercises. Muscle tightness may lead to torn muscles and a season-ending injury. Yoga's emphasis on stretching muscles will lengthen them, reducing the potential for injury and allowing the connective tissue to be restored. A regular yoga and stretch routine keeps an athlete's muscles loose and flexible so that instead of a torn muscle during a game, an athlete may only slightly pull a muscle. Instead of a season-ending injury, an athlete can reduce the number of games missed thanks to flexibility. Each sport requires different stretches to complement the trained muscles. See part II to learn how to tailor your yoga practice to your sport.
All athletes want to perform to the best of their ability, and in doing so they often run the risk of overusing their muscles. Yoga training can bring balance and flexibility to strong muscles to reduce the potential of overuse injuries. Avoiding these injuries is key to improving athletic performance.
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Soccer: Bring Balance to the Workout
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity.
The most common injuries that soccer players experience occur in the knees and ankles. Sprains and strains of the lower extremities are common in soccer and range in severity. Other common injuries that are less severe include groin pulls, thigh and calf strains, shin splints, Achilles tendinitis, and patellar tendinitis. Such injuries can be reduced by simply stretching the hamstrings, quadriceps, inner thighs, and calves. In addition, soccer players need balance work to make sure their ankles are strong and to improve split-second decisions and movements on the field. Soccer players also get tight in the upper torso from using their arms to build momentum while running and jumping quickly. Yoga bolsters endurance and improves joint strength through a low-impact routine. The poses in this chapter address all of these issues. Hold each pose for 5 to 10 breaths and switch sides.
Half Squat Pose
Soccer players need to be fast and make split-second movements on the field. Half squat pose keeps players loose in the inner thighs for speed and quick, explosive movements needed on the field. Stand at the top of your mat. Step your left foot back, and turn your right foot to the left so that you are standing with your legs wide. Turn your toes out slightly so that your feet are not parallel to each other. Fold forward, and place your hands on the mat. Bend your right knee, then walk your hands to your right foot as your left leg straightens and your left toes point up to the ceiling (figure 12.1). Keeping your right heel on the mat, sink your hips and lift your chest. Switch legs.
King Pigeon Pose
Soccer involves a lot of quick bursts; lateral, backward, and forward running; and fast, quick stops. All these moves require strong quadriceps muscles to keep movement fluid and fast. From downward-facing dog pose, bend your right knee to your chest, then place your right knee behind your right wrist. Lower your left knee to the floor. Walk your right foot up toward your left hand and lengthen your left leg back, shifting your hips back and down toward the mat. Bend your left knee, and reach back with your left hand for your left foot. Square your hips and shoulders with the front of your mat as you gently pull your left foot toward your left hip (figure 12.2). Switch legs.
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