Football Yoga
More American than Independence Day, more food intake than Thanksgiving (sometimes), today is the Superbowl. This means American football, hotdogs of a variety of sizes, and mild concussions. Yea!
When I taught in Madison, I worked at a studio that had local unviersity football stars as clients. One young gentleman made it to my class and, in the manner of many young, male super-athletes, proved to be as hyper-inflexible as he was hyper-strong. It can be frustrating for folks who usually excel at whatever they try to find something as "simple" as stretching to be a literal pain in the neck. The key is patience: with time the body will open and become more flexible as well as stronger. Much like training for the big game, a more satisfying practice can come with time.
Football Yoga
This sequence has a focus on tight hamstrings and shoulders. American footballers can sprint like the dickens at a moments notice, needing incredibly strong hamstrings, and throw the pigskin across the field. The whole field. These poses help to relax, stretch, and strengthen to assist these athletes.
- Vajrasana (Diamond Pose)
- Yoga Mudra arms (Seal of Yoga). Fold forward.
- Upavistha Konasana (Seated Wide Legged Forward Fold). Fold torso over center, towards one leg, back through center, and then towards other leg
- Janu Sirsasana (Seated Head to Knee Pose)
- Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
- Repeat steps 4 and 5 on other side
- Ardha Virasana (Half Hero's Pose). Fold forward over straightened leg
- Try to lie back, or come onto forearms backwards
- Repeat steps 7 and 8 on other side
- Low lunge. Pulse in low lunge, raising and lowering back knee
- Virabhadrasana I (Warrior I)
- Virabhadrasana II (Warrior II)
- Interlocking fingers behind back, fold torso forward towards bent knee, trying to touch shoulder and knee (pressing the two into eachother)
- Bring torso back upright, slight backbend
- Virabhadrasana II, taking palms upward as if cupping raindrops
- Parivrtta Janu Sirsasana (Revolved Warrior Pose)
- Straighten front leg, keeping torso in place
- Trikonasana (Triangle Pose). Hold for 1-2 minutes
- Parsvottanasana (Intense Side Stretch). Reverse prayer hands or hands to opposite elbows behind back.
- Trikonasana
- Parsvakonasana (Extended Side Angle)
- Virabhadrasana II
- Vinyasa to repeat steps 10-22 on other side
- Vinyasa to floor
- Baddha Konasana (Bound Angle Pose)
- Gentle twists in Bound Angle
- Gomukhasana (Face of Light Pose). Repeat other side
- Upavistha Konasana
- Savasana
