Workout: Yoga for Sports Performance
Four no-frills yoga moves that will boost your performance in any sport
Perhaps you think yoga is for sissies. Perhaps you'd like to tell that to the Tennessee Titans' offensive line. "My athletes see huge performance enhancements through these moves," says Hilary Lindsay, who teaches the ancient art to the football team. We're not suggesting you while away hours in a sweat-soaked Bikram studio, but these four moves, incorporated into your stretching exercise routine, will help boost flexibility and engage dormant muscles.
Stretches the hamstrings and back
Stand a foot away from a wall with your back toward it. Rest your butt against the wall and fold down at the hips, your knees slightly bent as your abs engage. When your spine is fully extended, slowly straighten your legs and lower your chest toward your thighs. Take your time and breathe deeply, neck relaxed. Hold this position for about a minute, then slowly stand up.
Down Dog On Wall
Stretches shoulders and hamstrings
Plant your hands shoulder-width apart on a wall and step back until your body is bent 90 degrees at the hips. Spread your fingers evenly, pressing your hands and wrists against the wall. Relax your neck without hanging your head. Keep the back of your neck level with your spine. Hold for 2 minutes.
Stretches the quadriceps
Rest both hands on a bench about 3 feet from a wall and stretch your right leg back so the bottom of your foot touches the wall. Hold for a moment, then bend your right knee toward the floor and shift your right foot so your toe is on the wall. Bend your left leg into a lunge until your right knee touches the floor, then draw your hips forward. Hold for a minute, rise, then switch legs and repeat.
Stretches the hips, core, and glutes
Stand so your right knee is beside the seat of a chair or bench. Place your right foot on the seat. Grab your right ankle with your left hand and extend your right arm straight up in the air, rotating your chest to the right. Extend your spine and open your chest. Breathe for a moment in this position, then release and repeat on the opposite side.