Infographic: 10 Essential Yoga Postures for Strength Athletes

Infographic: 10 Essential Yoga Postures for Strength Athletes

1. Tree Pose (Parsva Dandasana)

2. Plow Pose (Bhujangasana)

3. Boat Pose (Marichyasana)

4. Parivrtta Pranayama (Yogic Breathing Exercises)

5. Mountain Pose (Dhanurasana)

6. Sukhasana (Standing Forward Bend)

7. Surya Namaskara (Sanskrit: “The Seven Limbs”)

8. Viparita Karani (Vajra Kriya)

9. Sarvangasana (Curl Up Yoga)

10. Ardha Matsyendrasana (Arm Balance Pose)

Infographic: 10 Essential Yoga Postures for Strength Athletes - Image

Infographic: 10 Essential Yoga Postures for Strength Athletes

Infographic: 10 Essential Yoga Postures for Strength Athletes

Yoga is a great way to improve your strength and flexibility. It can also help you become more focused and alert.

Yoga is a type of exercise that has been practiced in India for thousands of years. The word “yoga” comes from a Sanskrit word that means “union.” Those who do yoga are called yogis. There are many different types of yoga. Each type has its own aim or goal. Asana is a type of yoga that improves flexibility and strength. There are many types of asana. Each type of asana has its own benefits. In this article we will look at the ten most essential asanas for strength athletes. The poses that we cover below will improve balance, posture, and muscular endurance.

Asana: Mountain Pose (Dandasana)

Infographic: 10 Essential Yoga Postures for Strength Athletes

The Mountain pose is the foundation for all seated poses. In the mountain pose you sit on the floor with your legs extended straight out in front of you.

Place your palms on your thighs and try to keep your shoulders relaxed as you tilt your pelvis slightly forward. Make sure to keep your spine straight. This will stretch the muscles in the back of your legs and in your lower back. Hold this pose for 30 seconds and repeat it at least once more. This pose is especially good for stretching out your hamstrings, the group of muscles that are located in the backs of your legs. As a strength athlete, your hamstrings are prone to becoming tight. This can cause lower back pain and lead to other injuries.

Asana: Warrior 1 (Virabhadrasana I)

Infographic: 10 Essential Yoga Postures for Strength Athletes

The warrior pose is great for improving your balance, posture, and core strength. To begin you simply stand with your feet together and your arms at your side.

Infographic: 10 Essential Yoga Postures for Strength Athletes - Image

On an exhalation slowly bend your knees and sink your hips low as you can. As you do this reach your arms out in front of you at shoulder level and turn your palms away from each other. Slowly bend forward at the waist and try to keep your torso straight as you touch the floor with your hands. Be careful not to lock your knees. Hold this position for 15 seconds and then slowly roll back up to a standing position. As you hold the warrior pose try to keep your pelvis level and parallel with the floor. If you have trouble balancing you can put your hands on top of a couple of books or a block. This will help you to keep your balance as you stretch deeper into the pose. This is just one of many yoga poses for strength athletes, but it can be a real challenge. If you are just starting out in yoga I would recommend that you get a yoga mat and take a class. Most gyms have yoga classes you can sign up for, you just need to let the instructor know that you are a strength athlete so that they can make the poses easier for you if needed.

Asana: Extended Side Angle (Utthita Parsvakonasana)

The extended side angle pose is a great way to stretch out your groin and your hips. It also builds strength in your legs and improves your balance.

This pose is more difficult than many others because it requires great flexibility in your hip. To begin you stand on your mat with your feet about three or four feet apart. Slowly bend your knees and sink your hips low as you can. As you do this reach forward with your right arm and hang it down by your side. Now, keeping your hips low, slowly lean over to the right until you can place your left hand on the floor.

Take your right elbow and bring it behind your back. As you do this twist your body so that you can look over your right shoulder.

Look as far past your right arm as you can and try to keep your shoulders square. Hold this pose for at least 20 seconds and then slowly roll back to the starting position. Now go back into the starting position and repeat the exercise, but switch arms.

This pose can be a real challenge for many folks, especially the balancing part. It can help to have a friend spot you at first until you get more comfortable with this move.

As you grow stronger and more flexible you can hold the pose for longer periods of time. Eventually you can work up to holding the pose for a minute or more each side.

Yoga is an ancient practice that has been used for thousands of years to increase strength, flexibility and balance. It is a wonderful complement to strength training because it can help you repair and prevent injury, increase your flexibility and control your breathing.

The exercises detailed above are just a few of the many that you can do to help you become a better athlete. As with any new activity you begin, it’s best to get instruction from an expert first.

A qualified instructor can guide you in proper form and make sure that you don’t get injured. When it comes to yoga, it’s best to learn from someone who is experienced and has a background in physical fitness because they can teach you not only the poses, but the proper way to breathe and focus your mind.

Infographic: 10 Essential Yoga Postures for Strength Athletes - GYM FIT WORKOUT

You will quickly see that yoga is not just a bunch of people lying around like noodles. It’s a practice that requires focus, determination and strength.

Give it a try and I think you’ll be surprised at how much this ancient practice can improve your strength training and athletic performance.

~Greg Cook

Related Links:

Yoga Basics

Yoga for Athletes

Yoga for Runners

The Zen of Muscle Up

Athletic Development: Why and How to Train Differently

Strength Training for Endurance Sports Part I: Power Without Speed

Strength Training for Endurance Sports Part II: Power With Speed

Infographic: 10 Essential Yoga Postures for Strength Athletes - Image

Back to the Basics for Endurance Strength Training

Greg’s Notebook

More Articles by Greg Sexton

More Information About Greg

Sources & references used in this article:

Aging Athlete by N Fitton – mcrh.msu.edu

The World Reduced to Infographics: From Hollywood’s Life Lessons and Doomed Cities of the US to Sociopathic Cats and what Your Drink Order Says about … by JL Hopson, RJ Donatelle, TR Littrell – 2014 – Pearson Higher Ed

Orthopedic Associates by W Miller, P Casey, J Miller – 2011 – books.google.com

Why the Sudden Rash of Injuries in the top 10 of Men’s Tennis in 2017? by PY Bill, WS Lancaster, A Trainers, PO Care, W Street – fixbones.com