Yoga for Athletes: 4 Poses to Improve Flexibility and Strength

BBrandon August 19, 2023 7:02 AM

Yoga isn't just for those seeking peace and tranquility. It's also a powerful tool for athletes looking to improve their performance. With the right poses, yoga can support athletes in enhancing both their flexibility and strength. Let's explore four yoga poses that can help you reach these objectives.

The benefits of yoga for athletes

Yoga offers numerous benefits for athletes. It helps in increasing flexibility and strength, promoting better balance, improving breathing, and boosting concentration. Moreover, yoga is also known to facilitate faster recovery after intense workouts.

4 Yoga poses to improve flexibility and strength

Here are four yoga poses that are particularly beneficial for athletes. They target multiple muscle groups, boost flexibility, and enhance strength.

  1. Downward Dog (Adho Mukha Svanasana): This pose focuses on strengthening the upper body and improving flexibility in the hamstrings and calves.


    • Start in a tabletop position with your hands and knees on the floor.
    • Press into your hands, tuck your toes under, and lift your hips towards the ceiling.
    • Keep your back straight and press your heels down towards the floor.
    • Hold for 5-10 breaths, then release.
  2. Warrior II (Virabhadrasana II): This pose strengthens the legs, opens the hips, and improves balance.


    • Stand straight, then step one foot back and turn it out to about 90 degrees.
    • Bend your front knee until it's directly above your ankle.
    • Extend your arms out to the sides, parallel to the floor, and look forward over your front hand.
    • Hold for 5-10 breaths, then switch sides.
  3. Bridge Pose (Setu Bandha Sarvangasana): This pose strengthens the back muscles and opens the chest and shoulders.


    • Lie on your back with your knees bent and feet on the floor.
    • Press your feet into the floor and lift your hips towards the ceiling.
    • Clasp your hands underneath your body and press your arms into the floor to lift your hips higher.
    • Hold for 5-10 breaths, then release.
  4. Pigeon Pose (Eka Pada Rajakapotasana): This pose stretches the hip flexors and glutes, improving flexibility in these areas.


    • Start in Downward Dog, then bring your right knee forward and place it behind your right wrist.
    • Slide your left leg back and point your toes, your heel pointing up to the ceiling.
    • Stay upright, or for a deeper stretch, bend forward over your right leg.
    • Hold for 5-10 breaths, then switch sides.

By incorporating these yoga poses into your routine, you can enhance your athleticism and performance. Remember to exercise caution when trying new poses and consult a qualified yoga instructor if you're unsure about any pose.

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