Strength Enhancing Yoga Exercise For Sports People

Strength Enhancing Yoga Exercise For Sports People

Under Sports Yoga, we have detailed various postures, breathing exercises and mindfulness techniques which will help any sports person to gain flexibility, balance and ability to concentrate. They will also help to generate a healthy body full of strength and vitality irrespective of age or sex. It is now universally acknowledged that to play any sport whether it is Tennis, Football, Badminton or Cricket, the player has to continuously train his body and mind. To be able to hold a posture with steadiness and relaxation, requires deep concentration and a steady mind. The asanas help to create Harmony and Balance between mind and body which goes a long way to provide the much needed skills of quick decision, right action, gracefulness and fluidity of movement.
1) Warm Up Exercise
Practice Procedure:
Head rotation: clockwise rotation 10 times and anti clockwise rotation 10 times
Hand Crossing: clockwise rotation 10 times and reverse hand crossing or anti clockwise rotation 10 times
Single hand throw: 10 times (5 times for right hand and 5 times for left hand)
Double hand throw: 10 times
Trunk twisting: Clockwise 10 times and anti clockwise 10 times
Front bending: 10 times
Back bending: 10 times
Front and back bending mixing: 10 times (5 times for each)
Side bending: At right side and at left side 10 times
Side Crossing (Another form of trunk twisting): 10 times
Side sit: 10 times (5 times at right side and 5 times at left side)
Half squat: 10 times
Full squat: 10 times
Full sit up: 10 times
Half sit up: 10 times
Chest rising: 10 times
Boat posture: 10 times
Single leg throw: 10 times (5 times each leg)
Double leg throw: 10 times
Savasana on back with closed eyes: 1 minute
TOTAL TIMING OF WARM UP PROCEDURES: 8 min 20 secs approximately.

 

Sahaj Gokhilasana

 

 

Practice Procedure: 2 sets (30 secs per set). At the time of sahaj gokhilasana, 30 secs will be spent with normal breathing. After each set, 30 secs rest at lying on your back. (120 secs)

 

Sahaj Gokhilasana

 

 

Practice Procedure: 2 sets(30 secs per set). At the time of sahaj gokhilasana, 30 secs will be spent with normal breathing. After each set, 30 secs rest at lying on your back. (120 secs)

 

Utkatasana (Awkward Pose / Powerful Pose)

 


Practice Procedure:2 sets(30 secs per set). At the position of UTKATASANA, 30 secs have to spent with normal breathing and 30 secs needed for rest at standing Attention position. In this way another set have to do. (120 secs)
Paschimottanasana (Extension of the western part of the body)

 

Practice Procedure: 2 sets (30 secs per set). After each set, 30 secs rest at lying on your back. At the position of paschimottanasana, 30 secs have to spent with normal breathing and 30 secs needed for rest. In this way another set have to do.(120 secs)

 

Urdha kukkutasana (Cockerel Pose)

 

 

Practice Procedure:2 sets(30 secs per set). At urdha kukkutasana with raising the full body by the help of both hands as depicted in the video, have to stay 30 secs with normal breathing . This is one set. Then another set have to do by changing the leg position of padmasana at the starting position. After each set- 30 secs rest at padmasana with closed eyes.(120 secs)

 

Mayurasana (Peacock Pose)

 

 

Practice Procedure: 2 sets( 30 secs per set). First place your both plams on ground as depicted in the video. Then place your both elbow at lower abdomen besides the naval. Then place your both legs and raise your both side of the body. Keeping the balance of body on both elbow as depicted in the video – stay at this position 30 secs with normal breathing. Then take rest at lying on your chest. This is one set. In this way you have to do another set.(120 secs)

 

Bakasana (Crane Pose)

 

 

Practice Procedure:

 

Hasta Mudra (Hand Gesture) In Front

 

 

Practice Procedure: 10 cycles. At the starting position – both hands will stay with parallel to the ground and parallel to each other with open palm facing downward. Then raise your both palm by continuous 4 secs breathe-in, 1 sec pause after raising both palm, then down your both palms with continuous 8 secs breathe-out and 1 sec pause at this position as depicted in the video. Thus one cycle completed.

 

Hasta mudra at side

 

 

Practice Procedure: 10 cycles. At the starting position – both hands will stay with parallel to the ground at the side of our body with open palm facing downward. Then raise your both palm by continuous 4 secs breathe-in, 1 sec pause after raising both palm, then down your both palm with continuous 8 secs breathe-out and 1 sec pause at this position as depicted in the video. Thus one cycle completed.

 

Ustrasana (Camel Pose)

 

 

Practice Procedure: 2 sets (30 secs per set). At ustrasana by grabbing the ankle joint with both hands as depicted in the video, you have to stay 30 secs with normal breathing. This is one set. After each set, 30 secs rest at bajrasana with closed eyes.(120 secs)

 

Ardha Chandrasana (Half Moon) Deep Breathing

 

 

Practice Procedure: 2 sets (10 cycles per set) – From Starting position, 4 secs breathe-in with raising the body, 1 sec pause at standing position, 8 secs breathe-out with forward bending, 1 sec pause at the starting position. In this way – one cycle has been completed. After 10 cycles i.e. 1 set – 30 secs rest at standing attention position with closed eyes. [340 secs]

 

Parswa Chandrasana

 

 

Practice Procedure: 2 sets(30 secs each way). At right side of chandrasana by bending the upper body at that side as depicted in the video, you have to stay 30 secs with normal breathing. Then you have to do at the reverse side of the same posture up to 30 secs with normal breathing. This is one set. After each set- 1 min rest at standing attention position with closed eyes. (240 secs)

 

Brikshasana (Tree Pose)

 

 

 

Practice Procedure: 2 sets(30 secs each way). By raising one leg with touching the groin by the heel and do namaskar at this balancing position as depicted in the video, you have to stay 30 secs with normal breathing at this position. In this way another time have to do by raising other leg upto 30 secs. This is one set by doing both side. After each set, 1 min rest at standing attention position with closed eyes. (240 secs)

 

TulaDandasana

 

 

Practice Procedure: 2 sets (30 secs each way) – By raising one leg with forward bending and staying at the balancing position as depicted in the video, you have to stay 30 secs with normal breathing at this position. In this way another time have to do by raising other leg up to 30 secs. This is one set by doing both side. After each set, 1 minute rest at standing attention position with closed eyes. [240 secs]

 

Dandyaman Janusirasana(Standing Head to knee Forward Bend)

 

 

Practice Procedure: 2 sets(30 secs each way). Holding one toe with stretched knee by standing on another stretched leg, after touching the forehead with knee of raised leg have to stay 30 secs with normal breathing. Then releasing the raised leg, the another side have to do in the same way up to 30 secs with normal breathing, as depicted in the video. This is one set. After 1 set – 60 secs at standing attention position. (240 secs)

 

Parbatasana (Mountain Pose)

 

 

Practice Procedure: 2 set(30 secs per set). At the position of parbatasana which is a tough balancing asana by doing padmasana as depicted in the video, you have to stay 30 secs with normal breathing. This is 1 set. Then take rest at this padmasana position. Then change the leg of padmasana for another set. After each set 30 secs rest at padmasana with closed eyes.(120 secs)

 

Sarbangasana (Shoulder Stand Pose)

 

Practice Procedure: 2 sets(60 secs per set). At sarbangasana with full stretched body as depicted in the video, have to stay 60 secs with normal breathing . This is one set. After each set 1 min rest at lying on your back. (240 secs)

 

Halasana (Plough Pose)

 

Practice Procedure: 2 sets(60 secs per set). At halasana with full stretched lower limbs by touching the toe with the ground as depicted in the video, you have to stay 60 secs with normal breathing at this position. This is one set. After each set 1 min rest at lying on your back. (240 secs)

 

Sahaj Gokhilasana

 

 

Practice Procedure: 2 sets(30 secs per set). At the time of sahaj gokhilasana, 30 secs will be spent with normal breathing. After each set, 30 secs rest at lying on your back. (120 secs)

 

Dhanurasana (Bow pose)

 

 

Practice Procedure:  Practice Procedure: Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Grasp the ankles with the hands. Keep the knees and thighs firmly on the floor and the arms straight throughout the practice. Place the the chin on the floor. This is starting position. Tense the legs and push the feet backward while raising the head and chest as high as possible from the floor without straining. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position the head is tilted back. Hold the final position for as long as is comfortable. Slowly lower the chest and head to the ground by releasing the legs.
2 sets (30 secs per set). One should practice 30 secs with normal breathing at this position as described in the video. After 30 secs by doing this posture(asana), 30 secs rest on chest at lying position. In this way another set have to do.(120 secs).

 

Baddha Konasana

 

 

Practice Procedure: 2 sets (30 secs per set) – At the position of baddha konasana as depicted in the video, you have to stay 30 secs with normal breathing. This is one set, after each set 30 secs rest at Savasana on back. [120 secs]

 

Ardha Matsyendrasan (Half lord of the fishes pose)

 

 

Practice Procedure: Sit with the legs stretched out in front of the body. Bend the left leg and place the left foot flat on the floor on the outside of the right knee. The toes of the left foot should face forward. Bend the right leg and bring the foot around to the left buttock. The outside edge of the foot should be in contact with the floor. Pass the right arm through the space between the chest and the left knee and place it against the outside of the left leg. Hold the left foot or ankle with the right hand so that the left knee is close to the right armpit. Sit Up as straight as possible. Raise the left arm in front of the body and gaze at the fingertips. Slowly twist to the left, simultaneously moving the arm, trunk and head. Use the right arm as a lever against the left leg to twist the trunk as far as possible without using the back muscles. Follow the tips of the fingers of the left hand with the gaze and look over the left shoulder. Do not strain the back. Bend the left elbow and place the arm around the back of the waist. The back of the left hand should wrap around the right side of the waist.

 

2 sets(30 secs each way). At the time of ardha matsyendrasana, 30 secs will be spent by right twisting of the body by holding left knee by left hand where right palm will touch the left waist region and 30 secs will be spent by left twisting of the body by holding right knee by right hand where left palm will touch the right waist region with normal breathing as depicted in the video. This is one set. After each set – 1 min rest at lying on your back.(240 secs)

 

Power Yoga

 

 

Practice Procedure: Flow the instruction as demonstrated int he video for single time.

 
N.B.
1. Continue this course once a day, 5 days a week and up to 6 months. After 6 months,  this course should be changed for advanced course for getting better result.

 

2.  Ii is advised to practice on a reasonably empty stomach or at least 2-3 hours after your meal.

 

3.  Positive thinking – to get the best result at shortest time, at every rest period do positive thinking such as –

 

  • I will get relief from all my diseases.

 

  • I will get relief from all my discomfort.

 

  • My body and mind will be in prime state.

 

  • I will feel mental and physical satisfaction without any expectation.

 

  • I will finish the task i begin , with full determination.

 

  • I will surely digest the food i will eat.

 

  • I will remember the lessons i learn and i will have full confidence in doing so.

 

  • I will build my future on the right path and will not deviate.

 

  • The organs of my body will work according to my command and i will have full control over them.

 

  • I will be brave to get rid off shame, hatred and fear and will go forward with courage.

Positive thinking is capable of stimulating various glands throughout our body, such as hypothalamus, pituitary, thyroid and adrenal glands. These glands secrete beneficial hormones which keep the body immune from diseases. Further, through positive thinking the autonomous nervous system can be regulated.

 

4.  If you feel a particular asana or breathing procedure or movement or meditation procedure is difficult for you or is hurting you – just skip that and move onto the next one. This way you can minimize the chance of getting hurt and maximize the opportunity to learn.

DIET GUIDELINES

To get full benefit from yoga meditation, you have to maintain your health in an optimum state. For this purpose eating the right food, particularly if you have a health condition then avoiding certain food that are detrimental and would cause aggravation.
A healthy diet is essential for long life and the avoidance of many life threatening health conditions and diseases. When you eat healthy food you feel energized . This energy extends to the old age, keeping you vibrant and healthy even as you age.
A healthy diet plan is also essential to keep fit. A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. A balanced diet can help you maintain your proper body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers. A wide variety of foods is important for good health. Different minerals are important nutrients in our diets.

 

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