Yoga has a variety of benefits for those who step on the mat. Yoga for athletes, including runners, cyclists, and lifters, can help improve recovery, mobility, focus, and proprioception.
One study of college athletes found that doing yoga for 10 weeks significantly improved flexibility and balance compared to those who didn’t do yoga. A 2020 study points to the potential benefits of using yoga as part of a soccer program in reducing the risk of certain injuries.
There are more than a dozen types of yoga that can be tailored to your needs, from gentle mental practices to more physically demanding practices. This is why yoga for athletes has become mainstream. All of these benefits will help you on the field or on the track, and will also help you build a resilient, injury-resistant body.
“Preparing your body for the unexpected will help you better deal with an uncontrollable accident or an unexpected rock while running toward home plate,” says E-RYT 500’s Lauris D. Nemetz. E-RYT 500 and is an adjunct associate professor at Pace University College of Health Professions in Pleasantville, New York City.
Want to create your own yoga routine? Let’s start with these poses.
- Get on all fours with your knees directly below your hips and your wrists a few inches in front of your shoulders. Spread your fingers wide with your fingertips facing forward.
- As you exhale, tuck your toes, tuck your hands, straighten your arms and legs, and lift your hips toward the ceiling. Place your hands shoulder-width apart and your feet hip-width apart.
- Rotate your arms outward to prevent your shoulders from contracting. Keep your elbows straight and squeeze your biceps to avoid locking them out. Turn on your toes and keep your ears in line with your arms.
- Hold the pose for 1 minute.
- From downward facing dog, inhale your right leg high. As you exhale, step your right foot between your hands and perform a low lunge.
- Place your right hand on the inside of your right foot. Bring the toes and heel of your right foot close to the edge of your yoga mat. Align your right knee over your ankle. Place your right foot on the mat.
- Stack your shoulders over your wrists or lower them to your elbows (keeping your forearms parallel) for a deeper stretch.
- Stretch your back legs long and straight. Squeeze your glutes and keep your hips square. Push the backs of your knees toward the ceiling to strengthen your leg muscles. Lower to your back knees for a passive stretch.
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- Wait a few breaths. Move through downward facing dog and repeat on the other side.
- Start in downward facing dog with your hands shoulder-width apart and your feet a few inches apart.
- Lift your right foot off the floor, bend your knee and move it toward your chest, stepping between your hands.
- Lower your left knee onto the mat and extend your toes so that the top of your back foot touches the floor.
- Keeping your front leg bent, push your chest out and raise your arms toward the ceiling.
- Push your hips forward and keep your front knee in a straight line over your ankle, pointing straight ahead. Square your hips so that both hip bones are facing forward. Train your core.
- Extend your arms high and place your palms facing each other. Keep your shoulders down.
- Stay here for one minute, then change positions.
- Start in a high plank position. Straighten your arms, stack your shoulders over your wrists, and straighten your body from head to heels.
- Keeping your core engaged, bend your arms and slowly lower them to the floor, bringing your elbows closer to your body. (Kneel if necessary.) Once on the floor, spread your toes so that the tops of your feet are on the mat.
- Place your hands on the mat under your shoulders, tuck your palms in, and use your arm and back muscles to lift your chest off the floor. Bring your elbows close to your sides and bend them slightly. Keep your legs straight and press the tops of your feet into the mat.
- Open your chest and press your shoulder blades down your back and away from your ears. Don’t tighten your waist (it should feel longer). Keep your legs straight and press them against the floor to move your legs.
- Continue for at least 5 breaths.
Inhale: Cow Pose
- Get on all fours and place your knees under your hips and your hands under your shoulders. Keep your back flat, eyes directed toward the floor, and neck long.
- As you inhale, lift your tailbone and chest toward the ceiling and lower your abdomen toward the mat.
- Keep your shoulders away from your ears, your shoulder blades spread across your back, and your head in line with your torso.
- As you exhale, come into cat pose.
Exhale: cat pose
- Start in cow pose.
- As you exhale, round your back, tuck your tailbone, and bend your chin toward your chest.
- Keep your shoulders and knees in place.
- Inhale and assume cow pose.
- Repeat this flow for up to 10 breaths, or more if needed.
- First, lie down on your back on the mat. Bend your legs and place your feet flat on the mat.
- Hug your knees to your chest, reach behind your thighs, and slowly open your knees as you lift the soles of your feet toward the ceiling.
- Reach your arm between your legs and grab the pinky end of your foot. Step up as if you were standing on the ceiling.
- Draw your knees toward you as you lower your head, shoulders, and back of your arms toward the mat.
- Hold for up to 1 minute, then slowly lower your knees and lower your feet back to the mat.
- Get on all fours, hands shoulder-width apart, knees hip-width apart.
- Bring your right knee forward and place it on the floor behind your right wrist.
- Slide your right ankle toward your left wrist so that your right shin crosses the mat at a comfortable angle.
- Extend your left leg straight behind you and slowly lower your hips to the floor. Keep the top of your left foot flat on the floor.
- Keep your hips level and distribute your weight evenly across your hips (don’t let your right hip sink).
- From here, you can either stay upright with your hands on the floor in front of you, chest up, and core engaged, or you can bend forward and slowly bring your hands out in front of you, lowering your chest to the floor.
- Hold the pose for 5 to 10 breaths, then switch sides and repeat.
- To come out of the pose, tuck the toes of your left foot under you, press with both hands, and slowly return your right foot to the starting position.
