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Whether you’re a competitive athlete or simply enjoy staying active, yoga is an excellent addition to your lifestyle. It complements sports, helping you build strength and improve balance and coordination.
Research shows there is a strong connection between sports anxiety and lower performance. Yoga is an ideal way to reduce this stress. It can help an athlete unwind from strenuous workouts and prepare the body to perform better in the future.
In yoga, there is no pressure to perform. The focus is on your mind and body. Unlike competitive sports, it is a relaxing activity where you can go at your own pace.
According to a 2011 study published in the International Journal of Yoga, one of the most apparent benefits of yoga is improved flexibility. Regular practice slowly loosens the muscles and tissues around the joints, providing a natural remedy for everyday aches.
Poses that specifically target flexibility can relax the stiffness caused by sports. They also help increase blood circulation to muscles, which eases soreness. Developing flexibility can also help prevent sports-related injuries.
Here are four yoga poses to do after playing sports or exercising. As a starting guide, try to hold each pose for five breaths.
Low lunge pose
Place yourself with your knees on the ground, keeping the tops of your feet flat and your chest upright. Take a step forward with your right foot.
Put your hands on your hips and begin to shift your hips forwards. Try to align your right knee with your right ankle. Repeat the movement with your other foot.
This pose helps to stretch your thighs, especially your quadriceps and hip flexors.
Standing forward fold pose
Stand up and place your feet about hip-width apart. Keep a slight bend in your knees, then fold your body forwards, relaxing your spine and keeping your head down.
If this feels OK, you can straighten your legs a little more; otherwise, keep your knees bent as much as you need to. Your hands may touch the floor or you can hold on to opposite elbows. On an inhale, slowly lift back up until you are standing.
This pose helps stretch the muscles in the hamstrings and your lower back.
Butterfly pose
Sitting down, bend your knees and bring the soles of your feet together. Take a moment to notice how much space you need between your feet and your body. Your hands can hold on to your feet or anywhere along your legs.
For more of a stretch, you can bring some movement into your knees, gently moving them up and down. You can also lean forwards if that feels comfortable.
This pose helps to stretch your inner thighs and hips.
Hero pose
Sit back on your heels with your knees together and the tops of your feet flat to the ground. Keep your spine tall and rest your hands on your thighs.
If you want a deeper stretch, you can sit between your heels with your bottom on the floor and ankles on either side of your hips. If it feels too difficult, put a cushion or a yoga block underneath your bottom.
This pose stretches the thighs and improves ankle flexibility.
These poses will help your body and mind feel refreshed and ready for more sports and activities.
