7 Yoga Poses to Boost Recovery and Performance

Yoga has a variety of benefits for anyone who steps on its mat. Whether you are a runner, cyclist or weightlifter, yoga for athletes can help you improve recovery, mobilityfocus and proprioception.

a study of college athletes found that 10 weeks of yoga significantly increased flexibility and balance compared to those who did not practice yoga. 2020 research noted the potential benefits of using yoga as part of a soccer program to help reduce certain injury risks.

Of gentle and spiritual practices to more the physically demandingthere are more than a dozen different ones types of yoga All of that can be tailored to meet your needs. This is the reason why yoga for athletes has become widespread. All of those benefits help on the field or track and can also help build resilient, injury-proof bodies.

“If we train the body for the unexpected, we will be better able to handle the uncontrolled accident, the unexpected blow when we run for base,” says Laurice D. Nemetz, E-RYT 500 and adjunct associate professor at the Pace University College of Health Professions, Pleasantville, in New York City.

Do you want to create your own yoga routine? Start with these poses.

• Start on all fours, with your knees directly below your hips and your wrists a few inches in front of your shoulders. Point your fingertips forward and spread them wide.
• As you exhale, tuck your toes, press your hands together, straighten your arms and legs, and lift your hips toward the ceiling. Keep your hands shoulder-width apart and your feet hip-width apart.
• Turn your arms outward to avoid wrinkling your shoulders. Keep your elbows straight and activate your biceps to prevent them from locking up. Look back at your toes and keep your ears in line with your arms.
• Hold the posture for one minute.

• From downward facing dog, inhale high into your right leg. Exhale to place your right foot between your hands and perform a low lunge.
• Move your right hand to the inside of your right foot. Bring the heel of your right foot to the edge of your yoga mat. Keep your right knee aligned over your ankle. Plant your right foot on your mat.
• Keep your shoulders stacked over your wrists or lower to your elbows (keep your forearms parallel) for a deeper stretch.
• Lengthen your back leg long and straight. Squeeze your glutes to keep your hips square. Push the back of your knee toward the ceiling to activate your leg muscles. Drop to your back knee for a passive stretch.
• Look down at your mat.
• Hold the position for a few breaths. Move to Downward Facing Dog and repeat on the other side.

• Start in downward facing dog with your hands shoulder-width apart and your feet a few inches apart.
• Lift your right foot off the floor, bend your knee and bring it toward your chest, then place it between your hands.
• Lower your left knee onto the mat and stick your toes out so the top of your back foot is on the floor.
• Keeping your front leg bent, lift your chest and raise your arms toward the ceiling.
• Press your hips forward and keep your front knee pointing forward and aligned above your ankle. Square your hips so that both hip bones point forward. Engage your core.
• Raise your arms and place your palms facing each other. Keep your shoulders pressed.
• Stay here for a minute, then switch sides.

• Start in a high plank position: arms straight, shoulders placed over your wrists, and body straight from head to heels.
• Keeping your core tight, bend your arms to slowly lower yourself to the floor, keeping your elbows close to your body. (Kneel if necessary). When you reach the floor, lift your toes so the tops of your feet are on the mat.
• With your hands on the mat below your shoulders, press your palms together and lift your chest off the floor with your arms and back muscles. Keep your elbows close to your sides, with a slight bend. Keep your legs straight and press the tops of your feet into the mat.
• Open your chest and press your shoulder blades down, away from your ears. Don’t crunch your lower back (it should feel lengthened). Engage your legs, keeping them straight and pressed against the floor.
• Hold the position for at least 5 breaths.

Inhale: cow pose

• Start on all fours, with your knees under your hips and your hands under your shoulders. Keep your back straight, your eyes toward the ground, and your neck long.
• As you inhale, lift your tailbone and chest toward the ceiling while dropping your belly toward the mat.
• Keep your shoulders away from your ears, shoulder blades wide along your back, and head in line with your torso.
• Exhale in cat pose.

Exhale: cat pose

• Start in cow pose.
• As you exhale, bend your back, tuck your tailbone, and tuck your chin toward your chest.
• Keep your shoulders and knees in place.
• Inhale in cow pose.
• Repeat this flow for up to 10 breaths, or longer if desired.

• Start by lying face up on your mat. Bend your legs to place your feet flat on the mat.
• Hug your knees to your chest, reach behind your thighs, and slowly spread your knees apart while lifting the soles of your feet toward the ceiling.
• Place your arms between your legs and grab the edges of your little toes. Press your feet as if you were standing on the ceiling.
• Pull your knees toward you as you lower your head, shoulders, and the backs of your arms toward the mat.
• Stay for up to a minute, then slowly bring your knees together and lower your feet to the mat.

• Start on all fours, with your hands shoulder-width apart and your knees hip-width apart.
• Bring your right knee forward and place it on the floor behind your right wrist.
• Slide your right ankle toward your left wrist, so that your right shin crosses the mat at a comfortable angle.
• Extend your left leg back and slowly lower your hips to the floor. Keep the top of your left foot flat on the floor.
• Keep your hips level, with the weight evenly distributed between them (avoid sinking into your right hip).
• From here, you can remain upright (keeping your hands on the floor in front of you, chest up, and core engaged) or you can fold forward, walking slowly with your hands in front of you and lowering your chest toward the floor. floor.
• Hold the pose for 5 to 10 breaths, then switch sides and repeat.
• To come out of the pose, tuck your left toes under, press your hands together, and slowly bring your right foot back to the starting position.