Yoga adapted for athletes and fitness enthusiasts combines the benefits of traditional yoga with elements of strength, flexibility and endurance training. (Getty)
Incorporating yoga into training routines can have a significant impact on an athlete’s flexibility, strength, and recovery process.
Beyond intense training sessions and muscle strengthening, yoga is becoming a powerful tool for athletes to improve their performance. This ancient practice, often associated with flexibility and mindfulness, can provide significant physical and mental benefits to athletes of all levels.
A 2016 study of 26 male college athletes found that 14 athletes who practiced yoga twice a week experienced significant improvements in their balance and flexibility compared to the 12 who did not. Experts suggest that incorporating yoga into training routines can have a significant impact on an athlete’s flexibility, strength, and recovery process.
Many athletes are turning to yoga to improve their performance. Speaking to HT Lifestyle, Akshar Yoga Founder Kendraa Siddhaa Akshar said, “Regular yoga practice can help athletes maintain flexibility across all muscle groups, thereby reducing the risk of injuries caused by tight or overworked muscles. Beyond the physical advantages, yoga offers numerous mental benefits that can positively impact athletic performance.”
In this article, let’s look at some of the key athletic yoga poses and their benefits that can help athletes improve their performance and overall well-being:
Downward Facing Dog Pose (Adho Mukha Svanasana)
This yoga pose relieves pain and stiffness in the hip flexor muscles, hamstrings, and lower back. Practicing this yoga pose stretches and lengthens the spine, calves, hamstrings, and shoulders. It also strengthens the arms, shoulders, and wrists and improves blood circulation, relieving tension in the back and neck.
Pigeon Pose
This pose, ideal for basketball players, soccer players, and runners, is a treasure trove of benefits, not only for physical flexibility but also for mental and emotional well-being. Regular practice of Pigeon Pose promotes relaxation, calms the nervous system, and encourages a sense of inner peace. The deep stretch targets the hip flexors, lower back, piriformis, and surrounding muscles, promoting greater range of motion and reducing stiffness. Stretching these muscles regularly can also relieve mild lower back or hip pain.
Legs up the wall
This restorative pose is an amazing way to replenish energy levels, while stimulating circulation and allowing for relaxation. Practicing this pose regularly can help athletes recover quickly between training sessions or competitions. It is also known to reduce stress, aid digestion, and reduce premenstrual symptoms. Make sure to support your head while practicing this pose.
Chaturanga Dandasana (Four-Limbed Staff Pose)
Poses like Chaturanga Dandasana or the Plank Pose challenge athletes to hold their body weight in various positions, strengthening arm muscles, improving shoulder stability, and developing wrist strength. It also leads to improved balance, coordination, and overall body control for better athletic performance.
Warrior Pose (Virabhadrasana)
The benefits of performing this pose are strengthening of the legs, arms, and core muscles. Warrior Pose improves balance, stability, and concentration, while also stretching the chest, shoulders, and hip flexors. It also increases confidence and mental focus for basketball players, soccer players, gymnasts, and runners.
Simply put, yoga adapted for athletes and fitness enthusiasts combines the benefits of traditional yoga with elements of strength, flexibility and endurance training. It improves the athlete's performance and also helps relieve stress, promotes relaxation and supports healthy sleep patterns.
