posture Archives - Ellen Farrell
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posture Tag

October 23, 2016

Yoga For Athletes

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

I’ve heard about yoga for athletes – what is that?

Yoga (postures) provides static and dynamic stretching – a perfect warm up, and a builder of strength, flexibility, and quicker recovery time.

Regular practice “increases flexibility and range of motion while relieving muscle tension.”

While intense, aggressive workouts can over-bulk and strain the body, yoga postures aid in the removal of lactic acid, which leads to

“increased blood flow to the brain, liver, and other organs.”

The result is increased energy due to glucose oxidation – rather than exhaustion and depletion.

In addition, the principles – “ethical underpinnings”, meditation and breath work inherent in yoga, stress the importance of connection to slow, conscious breathing, and increased awareness, which improves athletic performance – and raises the levels of focus and concentration.

This is especially relevant, as athletes tend to have greater psychological pressures, which may inhibit them from doing their best.

Depending on the style of yoga postures studied (Hatha, Yin, Anusara,  Iyengar, Bikram, Jivamukti, Kripalu, etc.), as it is taught today, meditation and an application of the principles in the teaching of poses may be included – or it may not.

However, meditation and breath work is highly recommended as it is a key component of Yoga, and (when included) can reduce performance anxiety, and improve focus.

Ultimately, research has found that with continued practice, lower brain functioning improves, which leads to better functioning overall –

“emotional equilibrium and control are established”, and

“the brain registers relaxation and reduces tension.”

Yoga allows the athlete in us all to raise awareness – and to be present in the moment, as well as increasing strength, flexibility, and enjoyment levels during performance.

Life is one big performance… stay healthy for it!

 

Printed originally in the SCAD Chronicle 2006, under the heading, HEALTH GURU written by Wellness Specialist Counselor, Ellen Farrell who coordinated wellness and lifestyle management services. Updated in 2016.

 

www.ellenfarrell.com

 

Bibliography

1.      Sports Medicine, Yoga for Athletes

http://www.evolutionhealth.com/flextasy/release.htm

2.     Stretching Principles and Guidelines

https://www.verywellfit.com/benefits-of-stretching-3436424

3.     Yoga Therapy and Chiropractic for Peak Athletic Performance Training, Dynamic Chiropractic, August 6, 2000, Vol. 18, Issue 17

http://www.chiroweb.com/archives/18/17/17.html

 

By ellen
October 23, 2016

Yoga For Balance

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

How can I apply yoga poses to sports activities I love?

“Balanced fitness” is a core goal in achieving health and optimal performance. Since Yoga postures  (in Sanskrit, called “asanas”) have been around for at least 3000 years, many physical therapy, fitness and athletic training programs incorporate some aspect of postures, which were original to yoga.

However, the best practices of yoga asanas also involve going within, development of dual focus, gently slowing the breath, and abdominal breathing.

Yoga stretches are recommended both before exercise/practice – to prevent injury, and after,  to reduce sore muscle or stiffness. However, that is not the only reason to use yoga!

Top trainers recommend exercises like yoga postures, as the most effective for strength training (i.e., lunges, warrior poses, plank, sun salutation and up dog). Regardless of the sport, complete warm-ups and cool downs will help prevent stress fractures. However, some sports rely more heavily on specific areas of the body, and extra attention is needed to maintain balance. For example, tennis requires great lunging ability, and flexibility in the spine and shoulders, so spinal twist/ lateral stretches, and warrior pose flow would be important.

Check out the Yoga Journal website articles for great information on applying yoga to other sports. Their “Yoga for Golfers” link sums it up nicely,

“Striving toward symmetry and balance is the essence of a yoga program, which breaks down tension the body has learned to work around.

It is an intuitive process that takes practice to develop, much like a good golf game.”

Yoga is easy to incorporate, and many options exist, not only creating strength, but also greater flexibility, improved focus and concentration, and enhanced performance. Mental clarity plus physical health… balance inside and out.

 

Printed originally in the SCAD Chronicle 2006, under the heading, HEALTH GURU written by Wellness counselor, Ellen Farrell who coordinated wellness and lifestyle management services.

 

www.ellenfarrell.com

By ellen