Yoga postures for the Beginner Triathletes
By
Steven Earth
Metz of
www.earthspoweryoga.com
Here are some good poses for any athlete to do
before extreme training. First, do seven sun salutations or try jogging in
place for five minutes to warm up. Remember to breathe deep and retain body
heat through a continuous flowing sequence. In other words, don't stop
between stretches. Try and only breathe through the nose.
Information contained here is not given to replace a doctors medical advice.
Consult your physician before beginning this or any exercise routine.
Basically if you experience sharp pains when you are doing this or any pose
ease up a little. The "no pain no gain" mentality does not apply to Yoga.
Chandrasana
Moon Pose - This is what we call one of the "anti-gravity"
postures. Studies show that gravity is the single most powerful physical
stress on the body. In this case, instead of hanging upside down, we're
using the back and shoulder muscles to elongate and decompress - to counter
the effects of gravity on your spine. This is a great pose to do anytime you
have been seated in your car or have been at a desk for extended periods of
time for 30 minutes or more. This is a very basic but very beneficial pose.
I recommend that you do not lean too far back - no more than a 45 degree
angle to the vertical standing position. When you reach up to the sky also
make sure that your heals are firmly grounded. Your feet should also be
slightly webbed at the toes.
Uttanasana
Forward Fold - Start at standing position and then reach out
in front hinging at the hips and grab your ankles with your elbows touching
the sides of your calves. Make sure to lengthen the spine as you pull
forward and down.
Parsvakonasana
Side Angle Pose - Starting in a standing pose, lunge your
right leg forward to a 90 degree angle and place your right hand on the
ground inside of your right foot. Then reach your left hand up and back.
Remember - breathe! The purpose of this posture is to stretch the upper
inside thighs and side of the torso. It is one of the best poses for runners
and swimmers because it target some of the same muscles that will be used in
those and other activities.
Trikonasana
Triangle Pose - With your left leg forward, step your feet
about three feet apart into a equal lateral triangle shape with your left
foot pointing forward and your right foot sideways. Though your stretch is
focusing on your left leg, pull back with your left hip slightly, keeping
the foot flat on the ground so as to stretch the upper back of your left
leg. Keep length in your spine. Focus up at one point on the ceiling and
then reach your left arm over your left leg and place your left hand on your
ankle. This will help you maintain balance in the posture and stretch the
hamstrings as well as the side of the torso. Remember always do both sides
in every pose and breathe deeply for eight long breathes through the nose.
Don't do this pose if you're not warmed up!
Adho Mukha Svanasana
Up Dog - Start at the top of a push up and lower down to the
ground. Pull the floor towards you as you lift your chest off of the
ground and lengthen the spine. This is a good back bend. It essential for
swimmers especially doing the butterfly stroke.
Parivritaparshvakonasana
Twisting Side Angle Pose - Lunge the right leg forward and
raise your arms up. Then with the right knee bent, place your left hand on
the ground next to the inside of your right foot. Make sure to focus on the
spinal twist more than stretching the legs - we have already done that in
the previous poses.
Urdvadanurasana
Upward Bow - Lay on your back and place your hands underneath
your shoulders. Then with your feet hip distance apart push up into the full
back bend. Great frontal body stretch. Make sure your feet are pointing
forward and not out to the sides. If you have a wrist or back injury/problems
modify this pose with the Bridge pose instead.
Setubhanda Girasana
Bridge Pose - If the full backbend is too hard on your back or
wrists, try the bridge pose instead. Push halfway up and place your thumbs
underneath the waistline for support. Make sure your feet are hip distance
apart and pointing directly forward.
Steven
Earth Metz
www.earthspoweryoga.com
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