Yoga has a number of benefits for anyone who steps on their mat. Whether you’re a runner, cyclist or lifter, yoga for athletes can help improve recovery, mobility, focus and proprioception.
A study of college athletes found that 10 weeks of yoga significantly increased flexibility and balance compared to those who did not do yoga. Research from 2020 showed the potential benefits of using yoga as part of a soccer program to help reduce certain injury risks.
From gentle, spiritual practices to more physically demanding ones, there are over a dozen different types of yoga that can all be adapted to suit your needs. That is why yoga for athletes has become common. All of these benefits help on the field or track and can also help build resilient and injury-resistant bodies.
“If we train the body for the unexpected, we’re better able to manage the uncontrollable crash, the sudden cliff when we run for home base,” says Laurice D. Nemetz, E-RYT 500 and an associate professor in the College of the Professions. Health at Pace University, Pleasantville, New York City.
Want to mix up your yoga routine? Start with these poses.
- Start on all fours, with knees directly below hips and wrists a few inches in front of shoulders. Point your fingertips forward and spread your fingers wide.
- On one breath, tuck your toes, press into your hands, straighten your arms and legs, and lift your hips up toward the ceiling. Keep your hands shoulder-width apart and feet hip-width apart.
- Rotate your arms outward to avoid crunching your shoulders. Keep your elbows straight and engage your biceps to keep them from locking out. Look back at your toes and keep your ears in line with your arms.
- Hold the pose for one minute.
- From downward facing dog, inhale the right leg up. Exhale to bring your right leg between your hands for a low lunge.
- Move the right hand to the inside of the right leg. Step your right foot up to the edge of your yoga mat. Keep the right knee stretched over the ankle. Plant your right foot on your mat.
- Keep your shoulders stacked over your wrists or come down to your elbows (keep your forearms parallel) for a deeper stretch.
- Extend the back leg long and straight. Squeeze your glutes to keep your hips square. Push the back of the knee toward the ceiling to engage the leg muscles. Get down on your back knee for a passive stretch.
- Look down at your mattress.
- Hold for 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 leg off the floor, bend your knee and bring it toward your chest, then place it between your hands.
- Lower your left knee onto the mat and kick your toes out so that the top of your back foot is on the floor.
- Keeping your front leg bent, lift your chest up and raise your arms to the ceiling.
- Press your hips forward and keep your front knee straight forward and in line above your ankle. Square your hips so that both hip bones point forward. Engage your core.
- Raise your arms up and point your palms towards each other. Keep your shoulders pressed down.
- Stay here for a minute, then switch sides.
- Start in a high plank position: arms straight, shoulders over your ankles, body straight from head to heels.
- Keeping your core tight, bend your arms to slowly lower yourself to the floor, keeping your elbows close to your body. (Drop to your knees if necessary.) When you reach the floor, spread your toes so that the tops of your feet are on the mat.
- With your hands on the mat under your shoulders, press into your palms and lift your chest off the floor using your arms and back muscles. Keep your elbows close to your sides, with a slight bend. 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 away from your ears. Do not press the lower back (it should feel elongated). Engage your legs by keeping them straight and pressed into the floor.
- Hold for at least 5 breaths.
Suck: Cow pose
- Start on all fours, knees under hips and hands under shoulders. Keep your back flat, your gaze towards the floor and your neck long.
- As you inhale, lift your tailbone and chest toward the ceiling as you drop your belly toward the mat.
- Keep your shoulders away from your ears, shoulder blades wide along your back, and your head in line with your torso.
- Pose a cat.
Excerpt: Cat pose
- Begin in cow pose.
- As you exhale, round your back, tuck your tailbone, and tuck your chin toward your chest.
- Keep your shoulders and knees in place.
- Sit in cow pose.
- Repeat this flow for up to 10 breaths, or longer if desired.
- Begin by lying on your back on your mat. Bend your legs to place your feet flat on the mat.
- Hug your knees to your chest, reach for the back of your thighs and slowly move your knees as you lift the soles of your feet toward the ceiling.
- Grab your arms between your legs and grab the ends of your feet with your pinky toes. Press into your legs as if you were standing on the ceiling.
- Pull your knees toward you as you lower your head, shoulders, and back of your arms toward the mat.
- Hold for up to one minute, then slowly bring your knees together and lower your feet back to the mat.
- Start on all fours, hands shoulder-width apart and knees hip-width apart.
- Bring your right knee forward, placing it on the floor behind your right wrist.
- Slide your right ankle toward your left wrist so that your right leg crosses your mat at a comfortable angle.
- Extend your left leg straight back and slowly lower your hips to the floor. Keep the top of your left foot flat on the floor.
- Keep your hips level, with your weight evenly distributed between them (avoid sinking into your right hip).
- From here, you can either stand up—keeping your hands on the floor in front of you, your chest up, and your core engaged—or you can fold forward, slowly walking your hands in front of you and 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 your left toes down, press into your hands, and slowly return your right leg to the starting position.
