9 gentle yoga poses for athletes to boost recovery | XpertsReviews.com

Whether you’re a runner, swimmer, football player or gym enthusiast, your body goes through a lot with every workout. Tight muscles, fatigue and stiffness are often part of the routine, but they don’t have to be. This is where yoga comes in, not only as a calming practice, but also as something that can boost recovery. Gentle yoga poses help lengthen tight muscles, improve mobility, and even improve balance and breath control. Research published in the International Journal of Yoga has shown that regular yoga practice can improve flexibility and reduce the risk of sports-related injuries. So if your warm-ups and cool-downs feel incomplete, incorporating these yoga poses for athletes could be a game-changer.

9 Yoga Poses for Athletes

Here are the yoga poses athletes should perform regularly for faster recovery and strength:

1. Adho Mukha Svanasana (downward facing dog)

“This pose stretches your hamstrings, calves, and shoulders, relieving tension and improving overall body mobility, which is ideal for an intense workout,” yoga instructor Dr. Yogrishi Vishvketu tells Health Shots. Follow these steps to run it:

• Start on all fours.
• Lift your hips upward, straightening your arms and legs.
• Press your heels toward the floor.
• Keep your head between your arms and your spine long.
• Hold for 20 to 30 seconds while breathing deeply.

2. Trikonasana (triangle pose)

Triangle pose improves flexibility in the hips and hamstrings and stretches the chest muscles, helping with body posture. Follow these steps to run it:

• Stand with your legs wide apart.
• Turn your right foot outward and your left foot slightly inward.
• Extend your right hand toward your shin or the floor.
• Stretch your left arm upward.
• Keep your torso long and hold.
  

  3. Setu Bandhasana (Bridge Pose)

It strengthens the glutes and reduces lower back pain while opening tight hip flexors, an essential movement for runners and cyclists. Follow these steps to run it:

• Lie on your back with your knees bent.
• Keep your feet hip-width apart.
• Lift your hips upward.
• Press your feet and shoulders onto the mat.
• Hold for 15 to 20 seconds.

4. Anjaneyasana (low lunge pose)

This pose deeply stretches the hip flexors and quadriceps, alleviating stiffness caused by long runs or prolonged sitting. Follow these steps to run it:

• Step one foot forward into a lunge.
• Lower your back knee to the floor.
• Raise your arms above your head.
• Keep your hips gently sinking forward.
• Hold for 20 to 30 seconds on each side.

5. Bhujangasana (Cobra pose)

Cobra pose strengthens the muscles of the spine and chest, helping to relieve tension caused by strength training and upper body workouts. Follow these steps to run it:

• Lie on your stomach.
• Place your palms under your shoulders.
• Lift your chest upward using your back muscles.
• Keep your elbows close to your ribs.
• Hold briefly before lowering.

6. Virabhadrasana II (Warrior Pose II)

Warrior II builds leg strength, increases stability and improves concentration, essential for improving sports performance. Follow these steps to run it:

• Spread your legs wide.
• Bend your front knee 90 degrees.
• Extend your arms parallel to the floor.
• Look at your front hand.
• Hold for 20 to 30 seconds.

7. Marjariasana (cat-cow pose)

This flow strengthens the spine, improves posture and releases tension in the back, making it ideal before or after training. Follow these steps to run it:

• Start on all fours.
• Arch your back upwards like a cat.
• Slowly lower your stomach and lift your chest for cow pose.
• Move smoothly between the two positions.
• Continue for 10 to 12 rounds.

8. Malasana (yogi squat)

Malasana stretches the inner thighs and stimulates ankle mobility, improving agility and balance. Follow these steps to run it:

• Stand with your feet slightly wider than your hips.
• Bend your knees into a deep squat.
• Bring your palms together at your chest.
• Use your elbows to push your knees out.
• Hold while keeping your spine tall.

9. Balasana (child’s pose)

This calm pose releases tension from the entire body and calms the nervous system, perfect for recovery days. Follow these steps to run it:

• Kneel on the floor.
• Sit back on your heels.
• Lower your torso forward.
• Stretch your arms out in front of you or keep them at your side.
• Rest for 30 to 40 seconds.

Perform these yoga poses regularly to see fast results!