Summary: Explore the blog to discover effective yoga poses every hockey player should practice.
Yoga is the most popular way of getting fit and healthy, and the practice of ancient art is benefiting people of every age, sex, country, and profession. Yoga is now being more accepted in the field of sports as a beneficial practice in terms of enhancing the performance of the athletes. Every sports person’s physical and mental needs are different, and the same goes for the Hockey Players. In order to fulfill the requirement, special yoga sequences are designed.
The below-mentioned yoga asanas for hockey players shall help them improve flexibility, balance, sleep, breathing, reduce pain and inflammation, relieve stress, make them more disciplined, strengthen the body, improve concentration, prevent injury, and help with a faster recovery.
- Lie down on the floor on your stomach with hands placed beside the body and legs together.
- Now slide your hands beside the chest with the palms touching the floor. Then slowly raise your upper body with the help of your hands, elbows straight.
- Now lift your feet and come on your toes. Press them against the floor and then gently lift your legs and abdomen area.
- Place your hands underneath your shoulders so that your body forms a straight line. Be in the pose for a minute.
2. Virabhadrasana 1
- Begin with being in Tadasana position while keeping your legs apart around 3-4 feet.
- Your right foot should be ahead of the left. Move your right foot slightly to the outer side and to form a 90-degree angle. Move the left foot slightly backward to form a 15-degree angle.
- Now raise your hands upwards and overhead. Let your inner arms touch the ears and palms should be facing each other.
- Now breathe out and slightly bend your right knee. Align your ankle and knee.
- Be in the position for a minute. Release and repeat the same on the other side.
3. Virabhadrasana 2
- Assume Virabhadrasana 1 pose, by following the first three steps of the pose.
- Now bring your hands downward up to the level of the shoulders, straight, and the palms facing downward.
- Now fix your gaze towards the right. Be in the position for 60 seconds. Release the pose and repeat the same on another side.
4. Virabhadrasana 3
- To perform this pose, follow the first four steps of Virabhadrasana 1 and then bring the hands down, straight and in front of you with the palm facing each other.
- Now, start lifting your left leg backward. And as you lift, your torso should automatically start bending forward.
- Once you’re done, form a straight line with your left leg and torso.
- Balance the body on the right leg and hold the pose for 30 seconds. Release and repeat the same on the other side.
5. Supta Baddha Konasana
- Lie down straight on your back on the floor with the hands left freely beside the body.
- Now bend your knees gently, and touch your soles together. Hold and bring them near the pelvic region.
- Take a deep breath and hold the pose for a minute.
6. Setu Bandhasana
- Lie down flat on your back on the floor and keep your feet hip-width apart and hands should be placed by the side of the body.
- Now bend the knees and let your sole touch the floor. Further, align your ankle and knees.
- Inhale and lift your back with the support of your hands.
- Make sure that your chest should touch your chin, and arms, feet, and shoulders should balance the body weight. Hold the position for a minute.
7. Utthita Ashwa Sanchalanasana
- Assume Virabhadrasana 1 pose, (you need to follow the first three poses).
- Then stretch your left leg backward. Slightly bend your torso and make sure your leg, spine, and hands form a straight line.
- Your thigh should put pressure on your abdomen and stomach and fix the gaze on the floor.
- Be in the pose for a minute. Release and repeat the same on the other side.
8. Supta Matsyendrasana
- Lie down straight on your back on the floor with the hands placed by the side of the body and feet slightly apart.
- Now exhale and lift your hands upwards to the shoulder level, forming a T-shape.
- Now put your right leg over the left. Twist your spine and lower back and make sure that your right knee touches the floor.
- Now turn your head towards the right side and be in the position for a minute. Release and repeat the same on the other side.
9. Adho Mukha Svanasana
- Start with being on your fours. Make sure that your knees and hips are aligned and the hands are slightly ahead of the shoulders.
- Inhale and lift your knees and heels upwards. As you exhale, raise your hips and tailbone.
- Now push your legs backward, keeping the spine and legs erect to form an inverted-V.
- Keep your head between the arms and hold the pose for a minute.
- Assume the Malasana position with legs a bit wider than hip-width.
- Now bend the upper body forward and place your hands on the floor with shoulder-width apart.
- Now bring your palms closer to your feet and then slightly lift your hips.
- Come on your toes and then slowly shift the body weight on the arms.
- Now gently lift your feet off the floor, align your hips and head. Your legs should be kept folded in the air.
- Hold the pose for 30 seconds.
Incorporate these yoga poses into the daily fitness regime and pave way for an active recovery and a good flexibility that helps in preventing injury and enhances your performance.