Weightlifters, by the very nature of their activity, contract and build muscles. In an effort to increase flexibility, loosen tight joint and release tight muscles, incorporating Yoga into a fitness regime will allow weightlifters to improve overall body conditioning, help reduce post workout soreness, increase range of motion and stabilize muscle groups.
Weightlifters constantly place significant tension and pressure on their muscles and joints through repetitive lifting, creating tight hips and back, chest and hamstrings – well chosen Yoga poses can help to release tight muscles and increase range of motion, stabilize and align muscles and protect joints.
Lizard Lunge (Utthan Pristhasana)
From a high lunge, place both hands on the floor to the inside of your right foot. Turn the right foot at a 45o angle. Lower your left knee to the floor. Bring your forearms down onto a block or, if it feels appropriate, to the floor. Bring your pelvis into a reverse tilt (tailbone forward). You’ll feel the left side of your belly and the front of your left leg (the psoas and quadriceps muscles) stretching. Stay for 5 to 8 breaths, then place your hands back on the floor to support body weight whilst you change legs.
Bound Ankle Pose (Baddha Konasana)
In a seated position, bend your knees to bring the soles of your feet together; pull your heels close to your body, and allow your knees to flare open naturally, creating a diamond shape with your legs. Keep your spine straight and pull your shoulders back as you lean forward into the stretch, leading with your chest.Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow. Blocks can be used to support the knees as an option. Hold for up to 5 minutes.
Garland Pose (Malasana)
With feet as wide as your mat, take a deep squat. Keep your heels on the floor if you can; otherwise, support them on a folded mat or rolled blanker. Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs. Press your elbows against your inner knees, bringing your palms to together in front of your chest and press the knees wide with the elbows. This will help lengthen your front torso and stretch ankles and groin. Hold pose for up to 3 minutes.
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Sit on the floor and extend both legs out in front of you. Keeping your left leg straight, bend and pull your right leg into your body. Line up your right heel about 4 cm away from your left thigh. Place the right foot flat on the floor so the right knee points directly up to the ceiling. Lengthen spine to sit tall and avoid sinking in the lower back. Place your right hand on the mat, just behind your right buttock and wrap your left arm around the right leg to create a twist. Move your left shoulder forward as you move the right shoulder back. With every inhalation lift a little more through the sternum, pushing the fingers against the floor. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don’t concentrate it in the lower back. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position. Change to the other side. This is a great stretch for the hips, lower back, spine, chest and shoulders.
You can find these poses within our wide range of YogaBar classes! Our YogaBar studios are located in: