Yoga is characterised as one of the best exercise to maintain your body and keep it fit and disease free especially exercises lets. Yoga does not only refer to stretching, it consists of all the movements that enhance the stability in abdominal, middle and back. There are different yoga postures or asana which helps in mobilisation of your hamstrings, increases flexibility, reduce weight and the many others advantages. In this article, we have enlisted the 5 best yoga postures to address strength to athletes due to their capability of focusing on core areas where many others are lacking.
1. Pigeon pose:
Pigeon pose is considered as best posture for runners because it increases the hip flexors, strengthen muscles, lower back and groin muscles. It also counteracts the lower body pain and flexible the hip opening. HOW TO DO IT: Start with on your hands and knees. Move your right knee to your right hand. Pivot your right hip outward as you will keep your right foot to your left hand and expand your left leg back. Put your right shin down and hip to the surface. Bit by bit stretch out your left leg back to discover more expansion. Keep your hips even and put a square under your right hip for help in case it doesn’t come the distance to the floor. Never force yourself to extend more than your hips allow. Now hold the posture for about 30 to 60 seconds.
2. Triangle pose:
Every athlete should practice this posture to withdraw multiple benefits. This enable to lengthen the side body of the athletes that are mostly remain indulge in repetitive one sided movements such as baseball, tennis. HOW TO DO IT: Stand straight and make a major stride back with your right foot- about four feet according to your height. Move your right foot to 90 degrees and keep your front feet forward, adjusting your front rear area to the curve of your back foot. Raise your arms in alternate direction to the floor, slide your middle forward and tilt your arms, resting your left hand to your left side shin. Keep your quadriceps contracted and your spine prolonged. Hold the situation for 30 to 60 seconds and switch sides.
3. Thread the needle:
If you are facing the problem of tight hips and unable to perform pigeon pose, then thread the needle is a perfect asana for your body. As it is just lying on your back, therefore it is a best way to relax your body after heavy training sessions. HOW TO DO IT: To start, lie on your back with your knees fold and your feet level on the floor hip separated. Lift your right foot and bring it over your left thigh just underneath your knee. Give your right knee a chance to drop out to the side so your right lower leg is laying to your left side thigh. Fasten your hands around the back of your left thigh and delicately pull that leg toward your chest, holding your back level on the ground. Hold for 30 to 60 seconds and take rest.
4. Cobra pose:
In defense sports like martial arts, football, there is a lot of contraction in the body resulted in tight chest and imbalance in body posture. Cobra pose is a best way to deal with the issue. HOW TO DO IT: Lie with the support of your belly and put the front of your feet on the surface. Now place your both hands on the floor right under your shoulders. Press with the help of your hands and rectify your arms distance, uplifting your middle from the surface. Break before your pubic bone lifts from the floor. Keep your tailbone marginally tucked under and your thighs firm.
5. Plank pose:
A strong core is necessary for tennis, golf athletes who are suppose to utilize their core with their middle and upper body. The most essential thing about this pose is to indulge your abs and tuck your tailbone. HOW TO DO IT: Begin this poses by inserting your body in a push up position by placing your hands under your shoulders. Keep your body in this pose for 30 to 60 seconds. You can also perform this pose with your forearms on the surface.
