Summary: The following blog has top 5 yoga asanas that will help you get strong legs like your favorite football player.
Whether it is Beckham, Messi or Ronaldo, it is their ace games that have earned them fans around the world. They inspire millions to try their luck in football. Have you ever wondered, what makes them a pro? If you think the answer is hard work and dedication; well, that’s one side of the story. Next time you see a football player, try to interpret his legs. They have such strong legs that they can sprint around the field for hours at a stretch. Their fitness regime focuses on physical training which includes intense stretching, strengthening, tucking, flexing and yoga.
Yes, you read it right. It may amaze you but, many major football teams have incorporated yoga in their practice regime. They admit that yoga helps in stretching, strengthening and sculpting stronger legs, improve flexibility, increase joint strength and is also helpful in releasing tension from the legs.
Whether you wish to play defensive or attacking, sturdy legs are important. The following blog will educate you about the top 5 yoga asanas that will make you an efficient football player:
1. AdhoMukhaSvanasana (Downward-Facing Dog Pose): To aim and score a goal, you need inner focus and strength. Practicing this pose will help you develop strength, flexibility, intensity and focus required to do the same.
All you have to do is, stand on your limbs and form a table-like structure. Breathe out, lift your hips and straighten your knees and elbows. Keep your hands aligned with the shoulders and feet in line with the hips. Gently, press your hands on the ground and turn your eyes to the navel. Maintain the pose for a few seconds and move back to the table position.
2. ArdhaMatsyendrasana (Half Spinal Twist Pose): Straight back, strong hips and thigh muscles are a must for a football player. It helps them take control of their balance as well as spontaneity. This pose will help you achieve the same.
Sit straight and legs stretched out in front. Bend your left leg so that heel of the left foot lies next to the right hip. Now, place the right leg next to the left knee by taking it over the knee. Also, twist your waist, neck, shoulders to the right and gaze on the right shoulder while keeping the spine upright. Keep your right hand behind your back and left hand on the knee. Breathe slowly but deeply and hold the pose for 30 to 60 seconds. Breathe out and relax while sitting straight. Repeat the same on the other side.
3. Gomukhasana (Cow Face Pose): Muscular strength and cardiovascular endurance play a key role in the life of a football player. Practicing gomukhasana not only serves this purpose, but also releases tension in the muscles, tendons and spinal cord.
Stretch your legs out while sitting straight as in the previous pose. Now, bend your left leg and place it under your right buttock. Now, bend your right leg and place it over the left thigh. Make sure, both the knees are placed over one another. Fold your left arm and place it behind the back. Take your right arm and stretch it above the head until it touches the left hand. Expand your trunk and keep yourself erect. Breathe slowly and deeply while holding the pose till you are comfortable.
4. Utthanpristhasana (Lizard Pose): Another best pose to enhance muscle strength, open up hips, develop strength in hamstrings, improve balance in football players is utthanpristhasana.
Begin this pose with adhomukhasvanasana and inhale. As you exhale, bring your right foot to the outside of the right arm. Your toes must be pointed, in line with the fingers and right knee should be bent. Inhale and bring your elbows and forearms flat on the floor. Don’t let your hips sag towards the floor; keep your left leg pressed on the floor to avoid the same. Stay in the pose for up to 5 breathes. While releasing, exhale deeply and straighten your arms so that your wrists are under the shoulders. Breathe in and come back to the beginning pose. Repeat the same on the other side as well.
5. Vrkshasana (Tree Pose): This pose may look easy but, its benefits may amaze you. It strengthens the legs, core, inner thighs, groin muscles and open the hips. It also enhances balances, focus, and concentration necessary for a football player.
For this pose, stand up straight on your feet with your weight equally distributed on both the legs. Lift your left foot and place it on the right inner thigh without locking the knee. Maintain pressure between the left foot and right thigh as it will not let your hips jerk out. Focus on the wall in front of you; it will help you maintain balance. Maintain this position for 5-10 breaths. Gently, lower the left foot and repeat the same with the right leg.
Practice these 5 poses twice a day on a regular basis for improved results.
Author Bio :
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He organize 200 hour Yoga Teacher Training in Rishikesh. Manmohan Singh conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature, Himalayas and Trekking in India.