Athletes

The Athlete Program is structured around the use of the asana (physical postures) of Yoga, breathing techniques and core strength training. The advantages of these things to the athlete are many, including, but not limited to:

1. Flexibility - which is achieved through the stretching postures
2. Strength - this is built by executing and maintaining the postures, which are sequenced to work the whole body, rather than one muscle group or area, creating a balanced strength
3. Breath Control - these exercises are designed to increase oxygen intake and reduce stress within the body which allows the muscular system to function to its full potential
4. Mental Focus - we work to train the mind to be aware of what the body is experiencing and gives the athlete the tools he/she needs to concentrate on the "job at hand"

Regardless of the particular athletic endeavors, there are sports/position specific posture series that have been created to meet the needs of each individual situation (some of which are illustrated below). I recommend the athlete practice these series at least twice a week. If this practice is implemented, not only will they function more efficiently as they ask their bodies to achieve better condition, but their minds will become less distracted and more focused on the need of the athlete on the field of play.

Shown below, Rudi Johnson, NFL Running Back, demonstrates the use of some of these postures. Click on each image for a larger version.

* I'm including postures focusing of flexibility here as it is typically the most overlooked piece of an athlete's training. If you would like a series of strength postures for your specific sport, please don't hesitate to let me know. I would be happy to recommend an appropriate program for you. *

FLEXABILITY

Football/Soccer

The most important large muscle groups for these athletes to stretch are the ones they work the most - Hamstring, IT Band, Quads, Calves, Hips & Back . As with any exercise program, take it slow and easy and be sure to consult your physician, trainer or coach with any questions or concerns.

	Sectional Breathing - Begin seated with the spine elongated upward. Breathing only through the nostrils, inhale deeply, first allowing the belly to expand, then the ribcage to expand in all directions, then allowing the chest and shoulders to rise, filling the entire torso with air. Then allow the breath to escape, the shoulders and chest to fall and the belly to press toward the spine.
	Pyramid - (hamstring stretch) Begin in a standing position, place one foot forward, allowing the feet to be apx 3 feet apart. Keeping the legs as straight as possible, allow the torso to tip forward toward the front leg. Try to keep the back as flat as possible, pressing the stomach toward the thigh. Exhale through the stretching hamstring. You may place the hands on the leg to support the upper body if necessary.
	Triangle - (hip, lats, adductor stretch) Begin in a standing position, place on foot forward, allowing the feet to be apx 3 and 1/2 feet apart. Keeping the legs as straight as possible, reach the arms out to the sides and tip to torso over the outstretched leg. Reaching the upward arm toward the sky, allow the open side to stretch out toward the head keeping the spine elongated. The lower hand may rest on the leg for support if necessary. Remember to keep the hips forward and shoulders back so the torso is over the outstretched leg. Exhale through the stretching side and underneath of the outstretched leg.
	Pigeon - (IT band, upper hamstring stretch) Begin seated on the floor. Bring one knee forward toward and allow the other leg to fall behind the body. Tip to torso toward the forward knee/shin. To increase the stretch bring the forward legs shin/lower leg away from the body. Exhale through the stretching hip/buttocks and hamstring.
	Deep Lunge - (Quad, front hip flexor stretch) Begin in simple lunge with one foot forward, opposite leg extended behind the body. Placing the weight on the forward foot, bend the back leg and hold the back foot in the same side hand. Gently pull the foot toward the buttocks and allow the hip to fall toward the floor. Exhale through the stretching hip and quadriceps. You may place the free hand on the forward knee or floor for support if necessary.
	Down Dog - (Calve & Shoulder stretch) Begin on the hands and knees. Lift the buttocks toward the sky, straighten the legs and press the chest toward the thighs. Exhale through the calves while pressing the heels toward the floor.
	Up Dog - (belly, front hip flexors and front neck stretch) Begin lying on the stomach. While keeping the feet & legs together, place the hands under the shoulders, in line with the pecs. Press into the hands and lift the torso off the mat, reaching the chest and chin toward the sky. Exhale through the belly.
	Spinal Twist - (back stretch) Begin seated with both legs extended forward. Cross one foot over the opposite knee. Turn the torso toward the crossed leg and gently press the arm into the knee for leverage to deepen the stretch. To deepen the stretch further draw the extended legs foot under the opposite hip. Exhale through the back of the body.
	Child's - (resting) Begin on hands and knees. Allow the sit-bones to fall back onto the heels and the torso to fall forward over the bent legs. Allow the whole body to relax and exhale through the back of the body.

Hockey - Add the following to the above program -

Chest Opener - (pectoral, and shoulder stretch) Begin standing or kneeling. Reach the hands behind the back and clasp the fingers together. Press the palms together, press the shoulder blades toward one another and tilt the head back. Inhale deeply and allow the chest to expand, reaching forward with the sternum and the belly. Exhale and allow the shoulders to fall further back. Be cautious of the lower back and if you feel any pressure there, tuck the seat under to eliminate the curve of the lower spine.

Extended Angle - (lats, Hip & Waist, Adductor) Begin kneeling. Extend one leg out to the side. With the torso beginning upright, gently tip the extended legs shoulder toward the extended leg, allowing the hand to slide down the leg toward the foot. Reach the opposite arm/hand overhead and toward the extended side. Exhale through the open side and hip, as well as the underneath of the outstretched leg.

Golf

Extended Angle, Triangle, Spinal Twist, Pigeon - (See Above illustrations)