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Beyond intensive training sessions and strength building, yoga has become an effective tool for athletes to improve performance. Often associated with flexibility and mindfulness, this ancient practice has many physical and mental benefits for athletes of all levels. A 2016 study of 26 male college athletes found that 14 athletes who practiced yoga twice a week significantly improved their balance and flexibility compared to 12 athletes who did not. Experts believe that incorporating yoga into your training program can have a significant impact on an athlete's flexibility, strength, and recovery process. Several athletes are now turning to yoga to improve their competitive abilities. Speaking to HT Lifestyle, Kendra Siddha Akshar, Founder, Akshar Yoga said, “Beyond the physical benefits, yoga offers many mental benefits that positively impact athletic performance.” Here are some key sports yoga moves and their benefits, which can improve an athlete's performance and overall health.
Downward Facing Dog Pose (Adho Mukha Svanasana): This yoga pose reduces pain and stiffness in the hip flexors, hamstrings, and back. Practicing this yoga pose will stretch and lengthen your spine, legs, hamstrings, and shoulders. It also strengthens your arms, shoulders and wrists, improves blood circulation and reduces tension in your back and neck.
Pigeon Pose: Ideal for basketball players, soccer players and runners, this pose not only improves your physical flexibility but also your mental and emotional well-being. Regular practice of pigeon pose relaxes, calms the nervous system and promotes peace of mind. Deep stretches target the hip flexors, back, piriformis, and surrounding muscles to increase range of motion and reduce tension. Regularly stretching these muscles can relieve mild back and hip pain.
Legs up against the wall: This restorative pose is a great way to stimulate blood circulation and recharge while relaxing. Practicing this posture regularly helps athletes recover quickly between training sessions and competitions. It is also known to reduce stress, aid digestion, and relieve premenstrual symptoms. Be sure to use your head as a pillow when practicing this pose.
Chaturanga Dandasana (Quadruple Pose): Poses such as Chaturanga Dandasana and Plank Pose allow athletes to support their weight in different positions, strengthen arm muscles, improve shoulder stability, and increase wrist strength. It also improves balance, coordination and overall body control, which improves athletic performance.
Warrior Pose (Virabhadrasana): The benefit of this pose is that it strengthens the muscles of your legs, arms, and core. Warrior pose improves balance, stability and concentration while stretching your chest, shoulders and hip flexors. It also increases self-confidence and mental focus in basketball players, soccer players, gymnasts and runners.
In short: Yoga for athletes and fitness enthusiasts combines the benefits of traditional yoga with elements of strength, flexibility and endurance training. Not only does it improve athletes' performance, but it also reduces stress, provides relaxation and supports healthy sleep patterns.
