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Yamini Muthanna
Author of “The Power of Yoga”, Lead instructor at Yogasthala and distinguished Bharatanatyam danseuse
6 Yoga Asanas that will help you in sports
Yoga should not be treated as just a physical exercise routine, but a rhythmic training for the physical, mental and spiritual self. This ancient practice strengthens mental dimensions through physical stances called asanas and breathing techniques called Pranayama. Practicing yoga goes a long way in improving stamina, flexibility, energy, focus and concentration among others – all of which are very important in sports.
Here are 6 recommended asanas beneficial for sports. They target the Core or in Yoga Terms – Mula Bhandha. The advantages of Mula Bhandha are many – Mula is a source of Agni or Core Energy, balances the muscular and skeletal structure, balances the heating and cooling system of the body. The asanas also target the central Nervous system. Each of these should be held for minimum of 30 seconds to establish the stretch and benefit. It is recommended that these asanas be learnt under the guidance of a trained instructor before making them daily routine.
Veerabadrasana (Warrior Pose)
- Improves body balance
- Increases stamina and strength
- Strengthens leg muscles
- Tones the abdominal muscles
- Opens the hip joints and increases blood circulation to the region
Caution:
- Do not practice this asana if your knees are weak or tired
Ardhachandrasana (Half Moon Pose)
- Strengthens the legs
- Tones the lower spine and the nerves
- Cures gastric troubles.
Caution:
- Do not attempt this asana if knees are weak
Parivritti Ardhachandrasana (Twisted Half Moon Pose)
- Acts as a hip opener that creates space in the area, benefiting all the organs around
- Frees the organs of the body to improve side-ward movement which encourages peristaltic movement in the walls of the organs
- Once the asana is in balance it is important to relax the neck muscles before attempting to lift the head up
Caution:
- While in the asana, if there is a feeling of blood rush or if breathing becomes difficult, released and reconstruct the asana
- Do not attempt this asana with tired knees or legs
Padahastasana (Palm and Feet pose)
- Tones abdominal organs and increases secretion of digestive juices as the liver and the spleen are activated
- Benefits people suffering from a bloating sensation and gastric troubles
- Relieves physical and mental exhaustion
Caution:
- If there is a spinal disc disorder, avoid this asana. However, you could try this position by keeping the knees slightly bent, with the back concave.
- People with problem of blood pressure should avoid this asana.
- This asana could lead to dizziness due to rush of blood.
Sarvangasana (Complete Body Pose)
- Body inversion boosts the circulatory and the respiratory systems
- Nourishes the cells and the nervous system of the body
- Relieves insomnia and soothes the nerves
- Improves functioning of the thyroid and the parathyroid glands
- Relieves breathlessness and throat disorders
- Helps treatment for allergies like colds and sinus
- Improves bowel movements
- Alleviates urinary disorders
- Offers many more benefits for women
Caution
- If holding the asana for more than a minute, make sure to place a blanket under the shoulders
- Only the back, shoulders and the back of the neck should be in contact with the blanket.
- Do not practice this asana with an upset stomach or diarrhea, as this asana helps relieve constipation.
- People suffering from high blood pressure should avoid this asana.
Matsyasana (fish pose)
- Benefits the thyroid by stretching the neck
- Full chest expansion benefits the entire dorsal region
- The pelvic region becomes flexible and strong
- Stretches the abdomen and works on the back
Caution:
- Do not practice this asana if you have a cardiac condition, lower back problems or spinal disc disorders.
- If Padmasana feels strained, stretch the legs forward in a straight line, maintaining the lift of the chest and the neck region.
YAMINI MUTHANNA
yaminimuthanna@gmail.com
ABOUT THE AUTHOR:
Yamini Muthanna studied Ashtanga Yoga with Mysore based BNS Iyengar for over 22 years. She has authored the book – “The Power of Yoga” and runs Yogasthala, a yoga school in Indiranagar, Bengaluru. She has conducted workshops at yoga studios in London, NewYork, Washington DC and Los Angeles. She is also a distinguished Bharatanatyam danseuse.
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