13 best yoga for athletes | yoga for teenage athletes

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13 best yoga for athletes | yoga for teenage athletes: This is very important for athletes to keep themselves healthy. This is very important to keep themselves flexible. Daily exercise is very important for athletes.

If you are athletes and you want to know about the best yoga for athletes or you are a teen and you want yoga for teenage athletes then we are here to present you with an article that is 13 best yoga for athletes and yoga for teenage athletes.


List of yoga for athletes and teenage athletes

  • Plank Pose
  • Cobra Pose
  • Warrior 2 Pose
  • Corpse Pose
  • Locust Pose
  • Eagle Pose
  • Mountain Pose
  • Warrior 1 Pose
  • Bridge Pose
  • Bow Pose
  • Dolphin Pose
  • Hindu squat
  • Low Lunge Pose

13 best yoga for athletes | yoga for teenage athletes

These are the pose for the 13 best yoga for athletes and yoga for teenage athletes. let’s talk it about in brief.

 13 Best Yoga for athletes

So, let’s explore the article.


Plank Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: Plank pose or Dandasana pose is the basic yoga pose. The name Dandasana came from the Sanskrit word Danda which means “stick” or “rod” and asana which means “posture” or “pose”.

Note: – you should not practice this pose If you have injuries in the arms, wrists, legs, or thighs. Avoid if you have a blood pressure problem.

How to do Plank Pose?

  • Lie flat on the ground.
  • Taking 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 is one round do it for 3 to 4 rounds.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Plank poses

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

Cobra Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: 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”. The pose may be entered from a prone position or from Downward Dog.

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 3-4 times.

13 best yoga for athletes | yoga for teenage athletes

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

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: 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.

13 best yoga for athletes | yoga for teenage athletes

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 2 Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: This yoga pose is the second pose in the three series of virabhadrasana. It gives a nice stretch to your shoulders, ankles, and legs.

How to do Warrior 2 Pose?

  • Stand in tadasana(mountain pose). Take the breath in and open the legs from 3.5 to 4 feet.
  • Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning the right heel with the left heel.
  • Slowly raise your hands until the hands are straight in the direction of your shoulders.
  • 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.
  • Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
  • slowly as your body starts increasing strength and flexibility. You can increase the time by more than 60 seconds but less than 90 seconds.
  • Now repeat this pose from the opposite leg.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Warrior 2 Pose

  • This yoga pose helps to stretch and strengthens the ankles and legs.
  • This posture stretches the groins, chest, lungs, and shoulders.
  • It helps to stimulate abdominal organs.
  • It relieves stress, backaches.
  • Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.

Corpse Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: Corpse Pose/savasana/Mrtasana is a hatha yoga asana and modern yoga asana as exercise. This yoga is done for relaxation at the end of the yoga session.

This is the usual yoga pose for the practice of yoga Nidra (sleeping yoga pose) meditation. In this yoga, you have to lie on the ground only.

How to do Corpse Pose?

  • Lie on your back on the yoga mat. Make sure that no one disturbs you while doing asana.
  • You take comfort without any problem. But do not use any pillow cushion. Best of all, you lie on a hard surface
  • Now, close your eyes.
  • Separate both legs carefully and make sure that you are completely relaxed and both your toes are bent towards the side.
  • Your hands should be with your body but keep the palms open but upward slightly away.
  • Now slowly start paying attention to every part of the body, start with the toe.
  • When you start doing this, then slow down the speed of breathing, slowly you will go into deep meditation.
  • When you feel laziness and yawning then increase your breathing rate. (Note: – you never sleep while doing savasana or corpse pose.)
  • Keep breath rate slow but deep, it will slowly start relaxing you completely.
  • Mind you that when you are breathing, it is spreading throughout the body, you are becoming more and more energetic but when you Leave the breath, the body is becoming calm, your focus will be only on yourself and your body, forget all other work, surrender in front of this state and enjoy, but notice that you do not sleep.
  • After 10:12 minutes, when your body completely relaxes and starts feeling new freshness, then turn aside and keep both eyes closed for 1 minute.
  • Then sit in the same position after that slowly get up and then sit down but don’t open your eyes.
  • Take some deep breaths and take stock of the environment going on before opening your eyes, then slowly open your eyes.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Corpse Pose

  • This yoga is helpful for lowering blood pressure.
  • This yoga helps in relieving stress and mild depression.
  • It Relaxes the body too.
  • It helps in reducing headaches, insomnia, and fatigue.
  • It calms the brain also.

Locust Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: Locust poses or Salabhasana is pron back bending asanas in modern yoga as exercise. This pose is also known as the grasshopper pose.

The name comes from the Sanskrit word Shalabh which means Grasshopper or locust and asana which means pose.

The pose comes in Bikram yoga asanas and has three stages.

The variation includes Ardha Salabhasana and Purna Salabhasana.

How to do Locust Pose?

  • Lying on your stomach on a yoga mat with your arms at your sides.
  • Extend your legs straight behind you.
  • Don’t throw your heels inward or outward
  • Inhale and reassure head to look forward.
  • Now exhale and lift your chest and your arms
  • Mauke per alongside your body with your palm facing down.
  • Now lift you up and spine and Reach your arms back toward your feet
  • Now you can use your inner thigh to lift your legs up to the ceiling
  • Reach your back through the walls of your feet
  • Now keep your chest lifted as you will run across your collar bones
  • Now breath normally
  • Stay in this position for 1 minute then and relax.
  • Repeat this process again and do this two to three times.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Locust Pose

  • It strengthens the muscle of the spine
  • It strengthens the buttock and backs of the arm and legs
  • It status the soldier’s chest belly and thigh
  • It improves the posture
  • It stimulates abdominal organs
  • It helps in relieving stress.

Eagle Pose

13 best yoga for athletes | yoga for teenage athletes
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13 best yoga for athletes | yoga for teenage athletes: The Garudasana or the eagle pose is a standing balancing asana in modern yoga as exercise.

The name comes from the Sanskrit word Garuda Which means Eagle and asana which means Posture.

According to Hindu Mythology, Garuda is known as the king of birds and the Vahana (mount) of Lord Vishnu.

How to do Eagle Pose?

  • Stand in tadasana
  • transfer your whole weight on your left foot
  • Now, lift your right thigh over your left thigh as high up the thigh as possible
  • Hook your right foot around your left calf
  • Now, Bring Both arms in front of you and parallel to the floor
  • Bring your right elbow into the left and left elbow into the right.
  • Then Bring your left palm in front of the right palm.
  • Then join your palm and keep your thumbs pointing to the tip of your nose.
  • Keep your spine perpendicular to the floor
  • Hold in this pose for 30 to 40 seconds.
  • Now, reverse your arms and legs
  • Do this pose for 30 seconds then release.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Eagle Pose

  • It helps in strengthens the calves and ankles.
  • It helps in stretching The ankles and calves
  • It is the yoga to increase focus and concentration
  • Improve sense of balance
  • It helps in reducing lower back pain.

Bridge Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: 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?

  • Lie on the ground on a yoga mat.
  • Now bend your knees so that it is at 90 degrees of spine striking.
  • Now slowly inhale and lift your waist according to the comfort.
  • Try to be in the pose for approx 20 to 30 sec.
  • Now slowly exhale and bring your waist down to the ground.
  • Now, this is one round, do it 3 to 4 times.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Bridge Pose

  • This yoga pose is very effective for those who have back pains.
  • This yoga helps to stretches the chest, neck, and spine.
  • It helps to stimulate the lungs, abdominal organs, and thyroid.
  • Improves digestion.
  • It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
  • Dental for asthma, osteoporosis, sinusitis, and High blood pressure.

Mountain Pose

13 best yoga for athletes | yoga for teenage athletes
People photo created by yanalya – www.freepik.com

13 best yoga for athletes | yoga for teenage athletes: Mountain Pose or tadasana is a standing yoga asana in modern yoga as exercise. Most of the yoga is done by standing in the tadasana and this is one of the most important yoga of standing yoga poses.

This name is taken from the Sanskrit word tada which means mountain and asana which means posture.

How to do Mountain Pose?

  • stand straight on a yoga mat.
  • Now put your hand over the head and while breathing, slowly pull the whole body.
  • Feel the stretch from the leg’s toe to the hand’s fingers.
  • Keep this state for some time and breathe in and out.
  • This is one round.
  • Do this pose at least 3 to 4 times.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Mountain Pose

  • This helps to improve posture.
  • It helps to strengthen the thigh, knees, and ankles.
  • It makes the abdomen and buttock hard.
  • It helps to reduce flat feet.

Bow Pose

13 best yoga for athletes | yoga for teenage athletes
People photo created by yanalya – www.freepik.com

13 best yoga for athletes | yoga for teenage athletes: 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.

Let’s talk about how to do this pose.

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.

13 best yoga for athletes | yoga for teenage athletes

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

Dolphin Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: Dolphin Pose or Ardha Pincha Mayurasana is yoga in modern yoga as exercise.

Ardha Pincha Mayurasana is directly translated in English as “half feather peacock pose,” but it is most commonly referred to 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 directly 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 behind you.
  • 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.

13 best yoga for athletes | yoga for teenage athletes

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.

Low Lunge Pose

13 best yoga for athletes | yoga for teenage athletes

13 best yoga for athletes | yoga for teenage athletes: Low lunge pose or Anjaneyasana is a lunging back bending asana in modern yoga as exercise.

This pose comes in the sequence of Surya namaskar.

How to do Low Lunge Pose?

  • Star with Downwards dog pose.
  • Bring your right knee to the floor.
  • Now Raise your hands and join the palm.
  • Now, look upward to the sky.
  • Bend our back and writings as much as possible.
  • Keep in mind that your left foot should perpendicular to the floor.
  • Maintain in this pose for 30 to 40 seconds.
  • Now Change your legs and again repeat all the steps.
  • That was one complete round.
  • Do this 3 to 4 times.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Low Lunge Pose

  • It tones the kidney and liver.
  • It increases willpower, determination, and courage.
  • It strengthens the muscles of the legs and chest.
  • It opens the heart and increases lung capacity.

Hindu Squats

13 best yoga for athletes | yoga for teenage athletes
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13 best yoga for athletes | yoga for teenage athletes: Indian squats or Hindu squats are practiced by Indian wrestlers as part of their strength, fitness, and gymnastics training years.

This exercise is used to test and improves your:

  • Coordination
  • balance
  • strength

How to do a Hindu Squats?

  • Stand straight
  • keep your feet directly under your shoulder
  • Now, extend your arms in front of your chest
  • Inhale and lower your hips back and down toward the floor
  • By doing this lift your heels off the floor at the same time and reach your arms behind you.
  • Now enlarge your spine and engage your core as soon as you touch your hands with your heels. (note:- try to touch your hands with your heels. If you can’t reach then do it as much as you can without any stress)
  • Be in that position for some seconds.
  • Now exhale, and bring your body to a standing position.
  • With that lower your heels to the floor and raise your arms in front of your chest.
  • You have been returned to the starting position.
  • Repeat the squats and do this for 7-8 Squats and slowly-slowly increase the number of squats according to your comfort.

13 best yoga for athletes | yoga for teenage athletes

Benefits of Hindu Squats

  • It improves strength
  • it improves hypertrophy
  • it improves flexibility
  • it improves balance
  • it improves posture
  • it improves calorie burning
  • it improves stability

Yoga Benefits for Athletes

13 best yoga for athletes | yoga for teenage athletesYoga is very beneficial for everyone. Those people who do yoga are much fit than a normal person.

If you are an athlete then it becomes necessary to do exercise or Yoga. But there would be a question in your mind that what are the health benefits of yoga for athletes.

The yoga benefits for athletes are as follows:

  • It increases Strength
  • It increases flexibility in your body
  • Yoga helps you to recover yourself
  • It increases positive thinking and self-care

13 best yoga for athletes | yoga for teenage athletes


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