Words: Sibylle Dallman
Athlete’s yoga
– for a powerful body and focused mind
One of the most essential elements of athletic performance is balance. Yoga can be an excellent method of enhancing your performance because it combines both physical conditioning and focused concentration. Every sport has special movements that build your body in specific ways. This can lead to imbalance and possible injury. This is a three-step practice, focusing on releasing tension in the lower back, increasing flexibility in the shoulder joint and building strength in arms and wrists. To maximise benefits, use the breathing exercise prior to your workout and the postures after exercise. Have fun out there and stay safe! (As usual, before you begin any physical activity make sure you get the go ahead of your GP and/or physio.)
Even ratio breathing
Take a moment to let your breath settle. When your breathing is easy and without strain, begin the exercise by exhaling completely through your mouth. Inhale slowly through your nose as you count one to four. Exhale with control through your nose as you count to four.
As you inhale fill the bottom part of your lungs first, then smoothly draw the air up into your ribcage and finally all the way up under your collar bones. As you exhale, begin by drawing your belly in first, then contract your ribcage and finally lower the collar bones.
Begin with 10-20 rounds to oxygenate your body and focus your mind. This exercise can be a stand-alone practice or can be combined with your workout or yoga routine.
Downward-facing dog
This pose is a great time saver as it addresses several key areas of the body all at once. Practiced regularly and with proper alignment it builds strength in the arms and wrists, creates mobility within the shoulder girdle and lengthens the quadratus lumborum, a muscle related to most lower back issues.
1. Come onto the floor on your hands and knees, hands right beneath your shoulders and knees directly below your hips. Spread your fingers maximum distance apart, middle finger pointing straight ahead (this action is important to create the opening of the shoulder joint). Turn your toes under.
2. Press into your hands and lift your knees off the floor. Slowly reach your hips up and back, to lengthen the entire spine. At first keep the knees slightly bent and the heels lifted away from the floor. As you continue to lift the sitting bones towards the ceiling, push your top thighs back and reach your heels towards the floor at the same time.
3. Check that your palms are still pressing strongly into the floor. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep both head and neck relaxed as you draw your armpits back towards your knees. Hold here for 5-10 breaths. Use even ratio breathing during the pose to speed up recovery as well as developing a focused and clear mind. To come down, bend your knees and lower to the ground.
Seated twist
This twist works the entire torso as well as the buttock muscles, releasing tension located in the abdominals, along the erector spinae and the quadratus lumborum. Gentle but regular practice will reduce pressure on the spinal nerves and enhance circulation to the abdominal organs, which supports a speedy absorption of nutrients as well as elimination of toxins. This pose should be part of every recovery programme!
1. Sit on the ground, knees bent, feet against the floor. Ensure that inner ankles as well as inner knees are touching and big toes are in line.
2. Take a breath in and lengthen the entire spine. Then take your left elbow to the outside of the right knee. If this is a little tricky, take your left forearm around your shins and hold on to the outside of the right knee. Bring your right arm behind your body, ideally close to your sacrum.
3. With each inhale, lengthen your spine a little more and with each exhale twist a little deeper, looking over your back shoulder. Stay here for 5 to 10 breath. Use even ratio breathing during the pose to soothe overworked muscles and speed up recovery. To come out exhale and rotate back to centre. Then repeat to other side for same amount of breaths.
SIDEBOX
Yoga for Athletes workshops
Refresh Tired Legs: Sunday 11 April, 2pm-4pm
Free Your Shoulders: Sunday 25 April 25, 2pm-4pm
Balanced to the Core: Sunday 9 May, 2pm-4pm
Single class fee: €20; all three classes: €50. For information or to book, email: info@sibylledallmann.com; web: www.yogadublin.com
Words: Sibylle Dallman
One of the most essential elements of athletic performance is balance. Yoga can be an excellent method of enhancing your performance because it combines both physical conditioning and focused concentration. Every sport has special movements that build your body in specific ways. This can lead to imbalance and possible injury. This is a three-step practice, focusing on releasing tension in the lower back, increasing flexibility in the shoulder joint and building strength in arms and wrists. To maximise benefits, use the breathing exercise prior to your workout and the postures after exercise. Have fun out there and stay safe! (As usual, before you begin any physical activity make sure you get the go ahead of your GP and/or physio.)
Even ratio breathing
Take a moment to let your breath settle. When your breathing is easy and without strain, begin the exercise by exhaling completely through your mouth. Inhale slowly through your nose as you count one to four. Exhale with control through your nose as you count to four.
As you inhale fill the bottom part of your lungs first, then smoothly draw the air up into your ribcage and finally all the way up under your collar bones. As you exhale, begin by drawing your belly in first, then contract your ribcage and finally lower the collar bones.
Begin with 10-20 rounds to oxygenate your body and focus your mind. This exercise can be a stand-alone practice or can be combined with your workout or yoga routine.
Downward-facing dog
This pose is a great time saver as it addresses several key areas of the body all at once. Practiced regularly and with proper alignment it builds strength in the arms and wrists, creates mobility within the shoulder girdle and lengthens the quadratus lumborum, a muscle related to most lower back issues.
1. Come onto the floor on your hands and knees, hands right beneath your shoulders and knees directly below your hips. Spread your fingers maximum distance apart, middle finger pointing straight ahead (this action is important to create the opening of the shoulder joint). Turn your toes under.
2. Press into your hands and lift your knees off the floor. Slowly reach your hips up and back, to lengthen the entire spine. At first keep the knees slightly bent and the heels lifted away from the floor. As you continue to lift the sitting bones towards the ceiling, push your top thighs back and reach your heels towards the floor at the same time.
3. Check that your palms are still pressing strongly into the floor. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep both head and neck relaxed as you draw your armpits back towards your knees. Hold here for 5-10 breaths. Use even ratio breathing during the pose to speed up recovery as well as developing a focused and clear mind. To come down, bend your knees and lower to the ground.
Seated twist
This twist works the entire torso as well as the buttock muscles, releasing tension located in the abdominals, along the erector spinae and the quadratus lumborum. Gentle but regular practice will reduce pressure on the spinal nerves and enhance circulation to the abdominal organs, which supports a speedy absorption of nutrients as well as elimination of toxins. This pose should be part of every recovery programme!
1. Sit on the ground, knees bent, feet against the floor. Ensure that inner ankles as well as inner knees are touching and big toes are in line.
2. Take a breath in and lengthen the entire spine. Then take your left elbow to the outside of the right knee. If this is a little tricky, take your left forearm around your shins and hold on to the outside of the right knee. Bring your right arm behind your body, ideally close to your sacrum.
3. With each inhale, lengthen your spine a little more and with each exhale twist a little deeper, looking over your back shoulder. Stay here for 5 to 10 breath. Use even ratio breathing during the pose to soothe overworked muscles and speed up recovery. To come out exhale and rotate back to centre. Then repeat to other side for same amount of breaths.
Yoga for Athletes workshops
- Refresh Tired Legs: Sunday 11 April, 2pm-4pm
- Free Your Shoulders: Sunday 25 April 25, 2pm-4pm
- Balanced to the Core: Sunday 9 May, 2pm-4pm
Single class fee: €20; all three classes: €50. For information or to book, email: info@sibylledallmann.com; web: www.yogadublin.com
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