Yoga promotes flexibility and strength, and these are two key things that an athlete needs to be successful. Yoga also reduces the risk of muscle soreness during intense training, and it doesn’t matter what form of training you are into, you really need to practice these yoga poses to get better at working. Read on to learn about these yoga poses.
1. Pigeon pose
Pigeon pose is one of the best yoga poses for runners, as it helps to strengthen the major muscles in the leg, like the hip flexors, psoas muscles, gluteals, pririformis, lower-back and groin muscles. Start on all fours with your backside facing the ceiling and then draw your right knee toward your right hand. Rotate your right hip outward and bring your right foot to your left hand, extending your left leg back.
Now, lower your right shin and hip to the floor, and extend your left keg to the back, gradually. With your hips even, put a block under your right hip for support, and ensure you don’t stretch more than your limits. Maintain the pose for about 30 to 60 seconds, and repeat the process on the other side.
2. Camel pose
This pose helps to improve posture and strengthen the muscles of the upper back. Get down on your knees while keeping the knees hip-width apart. Now, press your shins and the tops of your feet into the floor, then place your hands on your lower back with the base of your palm on your buttocks and your fingers pointing down. Now lean back while you exert pressure to your pelvis and extend the spine, with your neck in a neutral position.
3. Thread the needle
This pose is usually an alternative to the Pigeon’s pose, in case you have tight hips. Lie on your back with your knees bent and feet flat on the floor hip-width apart. Then lift your right foot and bring it across your left thigh just below your knee. Your right ankle should rest on your left thigh, while your right knee fall out to the side. Now, clasp your hands around the back of your left thigh and pull that leg toward your chest, gently, with your back flat on the ground. Maintain the pose for about a minute and then alternate sides.
4. Cobra pose
To do this, lie on your belly with the tops of your feet on the floor, then place your hands on the ground under your shoulders and hug your elbows to your sides. Once that is done, press through your hands and straighten your arms almost all the way, with a slight bend in your elbows, as you lift your torso off the ground. Then halt the movement just before your pubic bone lifts off the floor, then keep your thighs firm, and your tailbone slightly tucked under.
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