Yoga Sequence for Overworked Athletes

I recently started working with a new client for private courses, sales and this person expressed the need for something they could do quickly, illness regularly, and would balance their go-go lifestyle and workout regime.

Here is the 25 minute Yoga Sequence for Athletes we came up with.

Centering: 2-3 mins:

Lay with a towel or blanket rolled and place under the heart. The total girth should not be more than 2- 2.5 inches at first. As you practice, you can increase the size of the roll, if you would like. Have you legs straight or knees bent and touching, and feet as wide as the mat. Whatever feels best for your lower back.

Bring your focus to your breath. Just observe it. Without judgement, or trying to make it a certain way. Just allow it to open, and watch. Tune your attention into the entire sensation of breathing. How does it feel in your nose, your throat, your lungs. Your chest, your belly, expands, upwards, towards the floor. Notice these things.

Heating:

Remove the roll behind your spine. Lay flat on the floor for a few breaths.

Moving into UTTITA PADAGUSTASANA (Reclined hand to foot pose)

UTTITA PADAGUSTASANA

Hold a strap or  a belt around your foot. Relax your mouth, head and shoulders. Inhale and push the heel to the sky, exhale and use your hands to bring the leg closer to you. Repeat for 5 breaths. Make your your bottom leg stays active, flexed, but not too tense.

On your 6th exhale, allow the leg to open to the side. Watch for the opposite hip popping up. Keep it, and the leg without the strap grounded. Remain here for 5 cycles of breath.

UTTITA PADAGUSTASANA VARIATION 1

On an inhale, bring your leg back to the center, and then lean it across your body for UTTITA PADAGUSTASANA VARIATION 2, lowering the leg on the exhale.

UTTITA PADAGUSTASANA VARIATION 2

5 breaths here. Try to keep both your shoulders on the ground, and let your leg stretch and the weight lengthen your spine. Return to the center, and lower the leg.

Repeat both sides.

Next pose:

Suck in your belly-button to kiss your spine. Bring your legs together, activating the muscles, on an inhale come up to NAVASANA (boat pose)

NAVASANA

Exhale, come down to ARDHA NAVASANA (half boat pose).

ARDHA NAVASANA

Try not to touch the ground. Repeat 5 times, inhaling to Navasana, Exhaling to Arda Navasana.

Careful not to clench your jaw, or hunch the shoulders forward. Spread your collarbones wide, and keep the arms active.

Bring your legs into your chest, tightly. Roll back and forth along the fleshy parts of your back, and either side of the spine, giving yourself a little massage. Roll back and forth a few times, and then roll to standing.

HEATING:

1/2 Sun Salutations:

Start in Mountain Pose. Feet firmly grounded, feeling tall and strong and balanced. Shoulders slide down the back and palms face forwards.

Screen Shot 2015-03-07 at 8.51.50 AM

 

 

 

 

 

 

Inhale and raise your arms and eyes up. Feel a reach in your spine, your ribs spreading and lengthening.

Screen Shot 2015-03-07 at 8.52.02 AM

 

 

 

 

 

 

Exhale, and fold forward at the waist. let the spine and head relax. Bend the knees slightly to release the lower back. UTTANASANA

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Inhale, raise the chest and back to flatback. Spread the collar bones and lengthen the neck. ARDHA UTTANASANA

Screen Shot 2015-03-07 at 8.52.18 AM

 

 

 

 

 

Exhale, UTTANASANA again

Screen Shot 2015-03-07 at 8.52.10 AM

 

 

 

 

 

 

Inhale, bring arms back to the top, feeling the length in the entire body.

Screen Shot 2015-03-07 at 8.52.02 AM

 

 

 

 

 

 

 

Exhale return to mountain pose.

Screen Shot 2015-03-07 at 8.51.50 AM

 

 

 

 

 

 

 

Repeat 3 times.

Full Sun Salutations

Sun_Salutation_watermark

 

 

 

 

 

1Exhale /Feel grounded and solid/

2-Inhale (backbend is optional) /Feel length and space in the spine

3-Exhale /Relax the spine and the neck heavy

4-Inhale /Lunge forward, enjoy the stretch in the psoas. Keep collarbones wide and heart up

5-Exhale/Inhale/ hips to the sky and heels to the ground, hands spread wide

6-Exhale/ Slowly lower your body to a few inches from the ground,

7-Inhale/ only the tops of the feet are on the ground, legs are raised, 

8-Exhale/ Curl over your toes and push the hips up and back

9-Inhale/Step forward with opposite side as in #4 Feel the psoas again, hip stretch

10-Exhale /let the spine and head ne heavy

11-Inhale (backbend optional)/activate the core to pull the body all the way up on the breath

12-Exhale/Mountain pose. Feel centered and solid. 

Repeat 3 times for each side (the side is the leg that steps forward on 4)

BALANCE

Pyramid pose

pyramid

 

 

 

 

 

 

Take a step back. All toes and hips pointed to the short edge of the mat. Inhale to lengthen the spine and exhale to fold forward, keeping the back flat. Hands can come behind the back if it is ok for shoulders, if not hands on hips. Inhale and lengthen spine, exhale fold forward deeper. 5 breaths.

Turn toes to face the same side: Wide legged forward bend

wide-leg-forward-fold

 

 

 

 

 

 

 

 

 

 

 

 

Five breaths here, inhale to lengthen, exhale to deepen.

Turn toes to the other side, for pyramid pose with the other leg in front.

Step for feet back together.

COOLING:

Pigeon Pose

Stay for 10 breaths. Careful not to have pain the knee. Check behind and make sure the long leg is not crooked or the foot sickled.

Repeat on each side.

pigeon

 

 

 

 

 

 

Reclined Twist. Try to keep shoulders on the ground. Put a pillow or blanket under knees to they are no hanging in the air. stay for 5-10 breaths on each side.

reclined_twist3-741046

 

 

 

 

 

 

 

SAVASANA THE MOST IMPORTANT! NEVER SKIP IT!

Set a timer for 3-5 minutes, and relax completely. Palms upward, back of the neck long, and melt into the floor.

Savasana

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