12 best yoga for triathletes | Poses, Benefits, Steps

12 best yoga for triathletes: Many people want to make their careers in

sports in today’s time. And there are many sports in which people have got success.

Now it will be a question in your’s mind what to do to go to sports. So let us tell you that if you want to go to sports, then the first thing is health.

There are many sports in the world, but today we will talk about triathletes. We are today going to talk about the best yoga for triathletes.

So, today we will talk about how to keep the physical health of triathletes good.

Who is known as triathletes? What is Triathlons?

12 best yoga for triathletes: The sportsperson who plays Triathlons is known as Triathletes. Triathlons are stamina multisport race. This race consists of 3 sports. which include:-

• Swimming
• Cycling
• Running

These races are done over various distances and first played in the 1920s. Any gender can take part in this race.

Now we are going to tell some such yoga tips which will significantly benefit the sportsperson.

List of yoga for triathletes

Now, let us see the list of postures that you are going to tell you. The yoga asanas include:-

• Pigeon Pose
• Reclining Spinal twist
• Dolphin Pose
• Plank Pose
• Cat and Cow Pose
• Bow Pose
• Cobra Pose
• Warrior 1 Pose
• Warrior 3 Pose
• Bridge Pose
• Leg Up The Wall Pose
• Equestrian Pose

Now let’s talk about these yogas in brief. So let’s start.

Best yoga for Triathletes

Let’s explore the article.

Reclining Spinal Twist

12 best yoga for triathletes: Reclining spinal twist or Katharina Parivartanasana is a reclining twist asana in modern yoga as exercise.

The name is from the Sanskrit word “Katharina”, which means “stomach”, “Parivartana”, which means “to turn around”, and “asana”, which means “pose”.

How to do Reclining Spinal twist?

• Lay on your back
• Spread your hands on the floor.
• Make 90 degrees between your hands and the body.
• Now, lower your legs and twist them to the left.
• Turn your head to the right side.
• Maintain in this pose for 30 to 40 seconds.
• Now repeat it once again with the opposite side.
• Do this 3 to 4 times.

12 best yoga for triathletes

Benefits of Reclining Spinal Twist Pose

• Helps Release the Lower Back
• It opens the shoulders.
• It helps in improving digestion.
• It helps to enhance spinal muscles.

Dolphin Pose

12 best yoga for triathletes: Dolphin pose or Ardha pinch Mayurasana is asanas in modern yoga as exercise.

In English Ardh pinch Mayurasana is translated as half weather peacock pose, but it is most commonly known as dolphin pose in the west.

How to do Dolphin Pose?

• Start on your hands and knees.
• Align your wrists directly under your shoulders, and your knees now under your hips.
• The fold of your wrist should be parallel to the top edge of your mat, and your middle fingers should be straight forward.
• Move your elbow to the floor directly below your shoulders.
• Place your forearms parallel to each other and along the edges of the edge of your mat.
• Distribute your weight evenly in both faces.
• Tuck your toes and lift your knees off the floor.
• Move your pelvis towards the ceiling, then pull the bones behind you towards the wall.
• Keep your knees bent as you lengthen your spine and widen your shoulder blades.
• Then, slowly start straightening your legs.
• Get your torso and legs in the shape of “A”. Do not move your feet close to your hands – keep your whole body extended.
• If your upper back starts to round, then bend your knees again until your spine is straight.
• Pull your shoulder blades into your upper blade ribs and toward your tailbone. Widen your collarbone.
• Align your ears with your upper hands. Give your head a rest, but don’t let it swing—gaze between your legs or towards your navel.
• Maintain in this position for 30 to 40 seconds.
• Then release and come back to Balasana.

12 best yoga for triathletes

Benefits of Dolphin Pose

• It helps to calm the brain.
• It helps relieve stress and mild stress.
• It stretches the shoulders, hamstrings, calves, and hands.
• Improve digestion
• Relieve headache, insomnia, back pain, and fatigue.

Plank Pose

12 best yoga for triathletes: Plank pose or Dandasana is an asana in modern yoga as exercise.

The name comes from the Sanskrit word “danda” which means “stick” and “asana” which means “Posture”.

How to do Plank Pose?

• Lie flat on the ground.
• Take the arms forward near the chest. Place your hands on the ground a little before the shoulders.
• Now keep the body raised on both palms.
• Spread the fingers of the hand and put the entire weight of the body on the claw.
• Try to maintain your body straight.
• Hands will be straight. Don’t hold your knees.
• Try to be in this pose for 40 to 60 sec.
• This step is one round do it for 3 to 4 rounds.

12 best yoga for triathletes

Benefits of Plank Pose

• It helps to strengthen the arms, wrist, and spine.
• It tones the abdomen.
• It also supports the spine muscle and lengthens it.

Cat and Cow Pose

12 best yoga for triathletes: Cat and cow pose is a mixture of two yoga poses: CAT pose and cow pose.

Cat and cow pose is a gentle flow between two poses that warms the body and brings flexibility to the spine.

It is a very beneficial yoga for those who are suffering from back pain.

How to do Cat and Cow Pose?

• By kneeling sit on a yoga mat like a cow shown in the figure.
• Your hand should be straight and there should be 90 degrees between belly and thighs.
• Lift your head, relax your shoulder away from your ears, and look straight.
• When you breathe out then come into cat pose while rounding your spine outward, and tuck in your tailbone, and then draw your pubic bone forward.
• Now, release your head toward the floor -Just do not apply your chin to your chest. Most importantly, just relax.

12 best yoga for triathletes

Benefits of Cat and Cow Pose

• Relieves the stress and neck.
• Energies the body.
• It helps to remove fatigue.
• It improves breathing.
• It improves the circulation of blood to the brain.
• It rejuvenates the whole body.

Bow Pose

12 best yoga for triathletes: Bow Pose or Dhanurasana is a back-bending asana in hatha yoga and modern yoga as exercise.

The name comes from the Sanskrit word Dhanur which means Bow and asana which means posture.

How to do Bow Pose?

• Lie down on your stomach with your feet slightly apart.
• Place your arms on the side of your body
• Slowly, fold your knees and hold your ankles with your hands
• Inhale and pull your legs up and lift your chest
• Stretch it as you feel stretch in your arm and thigh
• Focus on your breathing
• Maintain in this pose for 15-20 seconds
• Slowly bring your chest and legs back to the ground
• Then do this pose 2 to 3 times then relax.

12 best yoga for triathletes

Benefits of Bow Pose

• It stretches the ankles, thigh, groins, abdomen, and chest.
• It improves the blood circulation to the spinal nervous
• It strengthens the back muscle
• It stimulates the organs of the abdomen and neck

Cobra Pose

12 best yoga for triathletes: Cobra pose or Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)

The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”. 

How to do Cobra Pose?

• Lie down on the ground on your stomach.
• Now, place your palm under the shoulder.
• Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
• Now, inhale and lift your body upwards.
• Mind one thing that you should not stretch your waist much.
• Try to remain in this posture for 15-20 seconds
• Then exhale and return to the normal position. Now do this pose for 3-4 ties.

12 best yoga for triathletes

Benefits of Cobra Pose

• It helps to strengthen the spin.
• It also stretches the chest, lungs, shoulders, and abdomen.
• It stimulates the abdominal organs.
• It opens the heart and lungs.
• It increases body heat and destroys diseases.

Warrior 1 Pose

12 best yoga for triathletes: Warrior 1 pose or virabhadrasana is a standing yoga pose as an exercise in modern yoga.

The name virabhadrasana came from the Sanskrit word Vira means warrior, Bhadra means good and asana means pose or posture.

How to do Warrior 1 Pose?

• Stand in mountain posture, breathe in, and open legs 3:30 to 4 feet.
• Turn your left foot 3 to 3.5 feet inwards and your right foot 90 degrees outward.
• Align the right heel with the left heel. While exhaling, try to rotate your torso to 90 degrees to the right.
• You may not be able to fully rotate the torso. So, do as much as you can.
• Slowly, raise your hands until the hands come straight in line with your torso, join the palms and point the fingers towards the sky.
• Keep in mind that if your back is straight if your back is not straight or a little bend then you may have pain in the lower back over time.
• Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight.
• If you have so much flexibility, then parallel your thigh from the ground.
• Raise your head and keep your eyes on the fingers. Breathe in and out 5 times in total so that you can stay in the posture for 30 to 60 seconds.
• As the strength and flexibility in your body start increasing, then you can extend the time for this yoga to more than 60 sec but less than 90 seconds.
• Now, repeat this pose from the opposite leg.

12 best yoga for triathletes

Benefits of Warrior 1 Pose

• This pose helps to stretches the lungs, shoulders, chest, thigh, ankles, neck, and belly.
• This posture helps to strengthen the arms, back muscles, thighs, ankles, and shoulders.

Warrior 3 Pose

12 best yoga for triathletes: This yoga pose is the last pose in the three series of virabhadrasana.

How to do Warrior 3 Pose?

• Stand in mountain pose.
• Now keeping both your legs straight, tilt your upper body downwards, and try to keep both your hands on the floor.
• With both hands on the floor, raise your left leg and try to straighten the left leg from the back.
• Now, slowly raise both your hands.
• Move your torso upwards and bring it to parallel to the floor.
• Now straighten both your hands and bring them parallel to the ground.
• In this position, your arms, torso, and legs will be in a straight line.
• Balance on your right foot and try to stay in this posture for at least 15 to 30 seconds.
• Now, repeat this pose from opposite legs.

12 best yoga for triathletes

Benefits of Warrior 3 Pose

• Strengthens the ankles, legs, shoulders, and muscles of the back.
• It helps to tone the abdomen.
• It helps to improve balance and posture.

Bridge Pose

12 best yoga for triathletes: Bridge pose or Setu Bandhasana is an inverted back bending asanas in hatha yoga in modern yoga and exercise.

The name of this pose is from the Sanskrit word Setu which means bridge and Banda which means lock and asana which means pose.

How to do Bridge Pose

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