For most athletes the majority of training requires repetitive movements, strengthening certain muscles which will be beneficial to producing optimum performance in particular sports. That’s awesome! For those sports. What it does mean is that the opposite muscle groups can become imbalanced and in everyday life the body can feel tight and lopsided in places.
Getting in a yoga session at least once a week will help to identify and rectify these imbalances, nourishing the body, but also calming the mind bringing increased focus.
There are a bunch of postures that are hugely beneficial but for triathletes specifically, the key muscles to target are the hips, glutes and psoas. While the hips and psoas can be tight from consistent shortening i.e., running and cycling, the glutes are often a neglected group of muscles as the body relies on the powerful legs and arms (swimming) to propel the athlete forwards.
Here are 5 poses that target these 3 areas. Give them a go!
1.Chair pose “Utkatasana”
Benefits:
Switches on the glutes and thighs
Opens up the front of the chest and strengthens the shoulders
Great for posture; engages the core
Stretches the ankles and strengthens the feet
Encourages the feeling of grounding to combat anxiety or a generally busy mind
Modifications:
In the case of low blood pressure or shoulder injury arms can be forwards or on the hips.
2. Crescent lunge
Benefits:
Deep psoas stretch (front of pelvis)
Strengthens legs
Engages and stabilises the hips and core
Improves balance
Stretches feet
Mood boosting
Modifications:
In the case of low blood pressure or shoulder injury arms can be forwards or on the hips.
Untuck back toes for ankle pain
Place blanket under knee for extra padding if tender
3. Half splits “half hanuman”
Benefits:
Deep hamstring stretch
Stretches the feet and ankles
Engages core
Improves balance
Modifications:
Place blanket under knee for extra padding if tender
Untuck back toes for ankle pain
Bend front leg as much as needed depending on tightness of hamstring
Place hands on blocks to offer more height for tighter hip flexors
4. Cobbler’s pose “baddha konasana”
Benefits:
Opens up hip joints encouraging flexibility and mobility
Improves posture
Engages and strengthen all back muscles
Modifications:
Place cushions or blocks under knees for support if hips are tighter
Stay further upright if spine begins to collapse forwards or if hip flexors are tighter
Check out this pose in action here.
5. Bridge pose
Benefits:
Opens up the front of the body; chest, hips, quads
Engages and strengthens glutes
Grounding to calm the mind
Modifications:
Place block at the base of the spine for supported bridge should glues be weaker or in the case of abdominal injury
If knees splay open squeeze a block between the legs or place a strap around the thighs
Place a rolled up towel or small blanket under neck if tender
Contact our yoga instructor Zoe for more information on how yoga can benefit triathletes.