A well-trained sportsman in a specialty and in a powerful yoga class can gather a few glances, but he and his trainer know the secret, the kind of strength and flexibility gained by a regular yoga practice helps him to perform better for example on the football field.
In addition, the practice of powerful yoga can aid recovery by helping to reduce muscle pain during times of intense training, according to a study published in November 2004, whether you are a tennis professional, golf guru, soccer star, piste champion or slalom skier, even in your games it is good to receive physical and mental benefits by incorporating the following postures into your training regimen.
Powerful yoga posture of the dove
Fitness instructors consider the pigeon pose to be one of the best for runners because it lengthens hip flexors, gluteal muscles, peripheral muscles, lower back and groin muscles, all of which can be squeezed by repeatedly hitting the pavement.
To do it start with your hands and knees, place your right knee toward your right hand, turn your right hip outward while bringing your right foot into your left hand and extend your left leg backward.
Lower your right tibia and hip toward the ground, gradually extend your left leg again to find more length in the pose.
Keep your hips equal and put a pillow under your right hip for help if you can’t place yourself nicely to the floor.
Never force yourself to stretch beyond what your hips allow, but let gravity pull your body weight down into the posture, hold the posture for 30 to 60 seconds and then change sides.
Every athlete in the world can benefit from this posture, say yoga therapists.
The triangle posture helps lengthen the lateral body, which is especially beneficial for athletes whose sports involve unilateral repetitive movements or basic rotations, such as baseball, tennis, last flying disc, and golf.
To do it, stand up, and take a big step backwards with your right foot just about 1 meter, depending on your height.
Keep your back and right foot straight 90 degrees out and keep your left front foot pointing forward, aligning the front heel with the arch of your back foot.
Raise your arms perpendicular to the ground, slide your torso forward and the inclination of your arms, resting your left hand on your left shin, keep your quadriceps contracted and your spine elongated, hold the position for 30 to 60 seconds and change sides.
Cyclists spend a lot of time in an inclined position, which can shorten chest muscles, sitting on a bicycle for hours a day also leads to tight hip flexors as well as abdominal muscles.
The camel’s powerful yoga posture is a great pose for the entire front of the body, helping to improve posture and counteract the effects of cycling on the upper body.
To do this, you must kneel with your knees at a distance or separation from your hip, press your shins and the tops of your feet on the floor.
Place your hands on your lower back with the bases of the palms of your hands on your buttocks and your fingers pointing downwards.
Press through your pelvis and start leaning back, extending your spine, keep your neck in a neutral position, most people can get a deep work here, to take it even deeper, reach your hands back to grab the top of your feet.
Posture of the tree
The soles of the feet are beaten in many sports, but most athletes spend very little time stretching them.
Although it sounds unattractive, regularly including tree posture in your practice can help lengthen the thick plantar muscles at the bottom of the feet, it helps in the fight against plantar fasciitis, which occurs when the muscles contract and become inflamed.
To do this, start by kneeling on the floor with your shins parallel to each other, stretch your toes so their heels should be pointing upward and then sit on your heels.
Starting to feel the tension in your knees with both feet can be really unbearable for some people, say powerful yoga therapists.
Instead, they recommend that you place on all four extremities and extend one leg at a time behind you, shrinking the toes of your foot and pressing them all to the floor at the same time.
Yoga Posture Threading the Needle
If your hips are tight and you still can’t get into the pigeon’s posture, you can do the powerful yoga posture of threading the needle into place.
Because it’s in supine decubitus, or in fact lying on your back, it’s a spectacular way to relax after a strenuous training session.
To do it, you must start by lying on your back with your knees bent and your feet flat on the floor at hip level.
Lift your right foot and bring it through your left thigh just below the knee, let your right knee drop to one side so that your right ankle is resting on your left thigh.
Close your hands around the back of her left thigh and gently pull that leg toward your chest, keeping your back flat on the floor, hold the position for 30 to 60 seconds and then switch sides.
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