Yoga as an ideal complement for athletes

Yoga for athletes. Yoga is no longer a practice exclusively associated with relaxation or spirituality. In the sports field, more and more athletes, from marathon runners to elite footballers, are discovering the countless benefits of yoga as an integral part of their training. More than just a physical activity, yoga is a powerful tool to improve performance, prevent injuries and promote general well-being.

Why is yoga beneficial for athletes?

Yoga works on the body and mind in an integrated way. On the one hand, it strengthens and makes muscles more flexible, improves balance and promotes greater joint mobility. On the other hand, it promotes concentration, mental clarity and regulation of the nervous system. These benefits are essential for any athlete, regardless of their discipline.

In addition, yoga incorporates breathing techniques (pranayama) that improve lung capacity and help manage effort during physical activity. This breathing control also allows athletes to stay calm under pressure and recover more quickly after intense effort.

Some specific benefits include:

• Increased flexibility: Prevents injuries by allowing muscles and joints to move more freely.
• Balanced muscle strengthening: Works stabilizing muscles that are often neglected in traditional workouts.
• Better body alignment: Prevents imbalances that could lead to chronic discomfort or injury.
• Active recovery: Helps reduce muscle soreness after demanding workouts.

The connection between strength, flexibility and injury prevention

The balance between strength and flexibility is key to optimal physical performance. Strong but stiff muscles are more prone to injury, while very flexible but weak muscles lack the stability needed to support explosive or repetitive movements.

Yoga helps you find that ideal balance. For example, postures like Downward Facing Dog (Adho Mukha Svanasana) or Warrior II (Virabhadrasana II) strengthen your muscles while working on your flexibility in a safe and progressive way.

Additionally, yoga's focus on postural alignment and conscious movement helps prevent common injuries in athletes, such as muscle tears or sprains. Learning to move efficiently and listen to the body's signals is a crucial component of yoga that benefits any sporting discipline.

Specific benefits of yoga for different sports

Yoga can be adapted to the needs of different sports, enhancing specific skills and compensating for imbalances that can arise from repetitive movements or body positions typical of each discipline. Below, we explore how yoga benefits runners, team sports athletes and endurance sports practitioners.

Yoga for runners: agility and recovery

Running, while a fantastic exercise, can put significant stress on your hamstrings, hips, and lower back due to the repetition of movements and constant impact. This is where yoga can make a huge difference:

• Agility: Poses like Downward Facing Dog (Adho Mukha Svanasana) and Lizard Stretch (Utthan Pristhasana) help lengthen the leg muscles and maintain mobility in the hips, which promotes a longer, more efficient stride.
• Recovery: Incorporating restorative postures such as the Forward Bend (Paschimottanasana) or the Bridge (Setu Bandhasana) reduces muscle pain and improves circulation, speeding up recovery after intense workouts or long runs.
• Injury prevention: By improving flexibility and strengthening stabilizing muscles like your core, yoga reduces the risk of common running injuries like plantar fasciitis and iliotibial band syndrome.

Yoga for team sports: coordination and stability

In sports such as football, basketball or volleyball, performance depends largely on coordination, reaction speed and stability. Yoga can enhance these skills in a comprehensive way:

• Coordination: Dynamic sequences such as Sun Salutation (Surya Namaskar) train the body to move in a fluid and synchronized manner, which improves the connection between mind and body.
• Stability: Balancing poses such as Tree Pose (Vrikshasana) or Warrior III Pose (Virabhadrasana III) strengthen the stabilizing muscles of the ankles, knees and hips, essential for quick changes of direction on the playing field.
• Breathing and concentration: Breath control in yoga helps athletes stay calm and focused during high-pressure moments, such as a free throw or a decisive point.

Discover how yoga can transform your sports practice.

Yoga for endurance sports: concentration and breathing control

Endurance sports, such as cycling, triathlon or swimming, require sustained mental focus, energy efficiency and a large lung capacity. Yoga offers key tools for these disciplines:

• Concentration: Practicing mindfulness during asanas (postures) or meditation helps athletes stay present and manage mental fatigue during long competitions.
• Respiratory control: Pranayama exercises, such as alternate breathing (Nadi Shodhana) or diaphragmatic breathing, improve lung capacity and teach how to optimize breathing during physical exertion.
• Flexibility and stress prevention: Poses such as Extended Triangle (Utthita Trikonasana) and Happy Baby Pose (Ananda Balasana) relax the muscles in the back and hips, areas that often accumulate tension in prolonged endurance sports.

Dynamic Warm-up: Start with fluidity

Before any sporting activity, preparing your body properly is essential to avoid injuries and improve performance. A dynamic yoga-based warm-up not only activates your muscles and joints, but also improves the mind-body connection, allowing you to move with greater awareness and efficiency.

Below, yoga postures for athletes, I present two ideal practices to start with fluidity:

Cat-Cow Pose (Marjaryasana-Bitilasana): spinal mobility

This basic yoga sequence is perfect for awakening the spine and mobilizing the joints from a safe and controlled position.

• How to practice it:
  • Start in a tabletop position (four points) with your hands directly under your shoulders and your knees aligned with your hips.
  • Cat (Marjaryasana): As you exhale, round your spine toward the ceiling as you tuck your chin toward your chest and lightly contract your abdomen.
  • Cow (Bitilasana): As you inhale, gently arch your back, letting your abdomen drop toward the floor, and lift your head and tailbone toward the ceiling.
  • Repeat this flow 5 to 10 times, synchronizing the movement with your breathing.
• Benefits:
  • Increases mobility of the spine.
  • Activates the core and back muscles.
  • Releases tension in the lower back and shoulders.

It is especially useful for athletes who spend a lot of time in static positions, such as cyclists, or for those who need a strong and mobile spine, such as runners.

Sun Salutation (Surya Namaskar): Activate the body before training

The Sun Salutation is a dynamic sequence that involves the entire body. Its fluid and rhythmic nature is ideal for warming up the muscles, activating circulation and preparing the cardiovascular system for physical effort.

• How to practice it (basic version):
  • Tadasana (Mountain Pose): Stand with your feet together, hands in prayer in front of your chest.
  • Urdhva Hastasana (Hands to the sky): Inhale and raise your arms toward the ceiling, lengthening your spine.
  • Uttanasana (Standing Forward Bend): Exhale and lower your torso towards your feet, letting your head drop.
  • Ardha Uttanasana (Half Pin): Inhale, slightly raise your torso, lengthening your back.
  • Plank: Bring your feet back, aligning your body.
  • Chaturanga Dandasana (Low Plank): Exhale and bend your elbows, lowering your body toward the floor with control.
  • Bhujangasana (Cobra) or Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, lift your chest forward and up, lengthening your back.
  • Adho Mukha Svanasana (Downward Facing Dog): Exhale and lift your hips toward the sky, creating an inverted “V” with your body.
  • Walk back to your hands and repeat steps 3 to 1 to close the sequence.
• Benefits:
  • Activates large muscle groups.
  • Improves blood circulation and oxygenates tissues.
  • Awakens coordination and balance.

For sports warm-ups, perform 3 to 5 rounds of Sun Salutations, adjusting the intensity according to your energy level.

Take advantage of yoga as a tool for sports performance.

Postures to improve flexibility

Flexibility is an essential component for athletes, as it facilitates range of motion, reduces the risk of injury and improves efficiency in physical performance. Yoga offers specific postures that work different muscle groups and allow for deep and progressive stretching.

Here I present you yoga postures for athletes, three key postures to gain flexibility in areas that are commonly tense in athletes: the hamstrings, back and hips.

Forward Bend (Paschimottanasana): Hamstring and Back Stretch

This pose is ideal for stretching the entire back of the body, from the heels to the nape of the neck, with a special focus on the hamstrings and lower back.

• How to practice it:
  • Sit on the floor with your legs extended in front of you and your feet flexed.
  • Inhale, lengthen your spine and raise your arms up.
  • Exhale and bend your torso forward from the hips, trying to hold your feet, ankles or shins, depending on your level of flexibility.
  • Keep your back as straight as possible, avoiding collapsing in the lower back.
  • Stay in the posture for 5 to 10 deep breaths, progressively relaxing the muscles with each exhalation.
• Benefits:
  • Stretches the hamstrings and calves.
  • Relieves tension in the lower back.
  • It encourages deep breathing, relaxing the nervous system.
• Advice: If you have a lot of stiffness in your legs, place a blanket or pillow under your hips to make it easier to lean forward.

Downward Facing Dog (Adho Mukha Svanasana): Posterior Chain Stretch

A fundamental posture in yoga, the Downward Facing Dog is perfect for simultaneously stretching the legs, back and shoulders, while working on strength and stability.

• How to practice it:
  • Start in tabletop position (four points) with your hands aligned under your shoulders and your knees under your hips.
  • Activate your toes and lift your hips toward the ceiling, creating an inverted “V” with your body.
  • Keep your hands firmly on the floor and extend your arms, making sure not to lock your elbows.
  • Bring your heels toward the floor, but not all the way, to stretch your calves.
  • Stay in the pose for 5 to 8 breaths, relaxing your neck and keeping your spine long.
• Benefits:
  • Lengthens the spine and relaxes the back muscles.
  • Stretches the hamstrings, calves and foot muscles.
  • Strengthens the shoulders and core, improving body stability.
• Advice: If you feel a lot of tension in your hamstrings, keep your knees slightly bent at first.

Lizard Stretch (Utthan Pristhasana): Hip Opener

Hip opening is crucial for athletes who run, cycle or jump, as these activities tend to shorten the muscles in this area. The Lizard Stretch is one of the best postures to release tension built up in the hips.

• How to practice it:
  • From the plank position, step your right foot to the outside of your right hand, making sure your knee is in line with your ankle.
  • Lower your left knee to the floor for a softer version, or keep it elevated to also work on strength.
  • Place your hands on the floor or lower your forearms onto a block or the floor if you are flexible enough.
  • Relax your hips toward the floor and hold the pose for 5 to 8 breaths before switching sides.
• Benefits:
  • Open your hips deeply, lengthening your flexors and adductors.
  • Improves pelvic mobility, key to a more fluid stride.
  • Relieves tension built up in the lower back.
• Advice: If you feel a lot of pressure in your back hip, place a blanket under your knee for added comfort.

Postures to build strength

Yoga is not only a tool for flexibility, but also for developing balanced, functional strength. Many poses work the stabilizing muscles, which are often overlooked in conventional workouts, making them ideal for athletes looking to improve performance and prevent injuries. Here are three key poses for building strength in the core, legs, and abs.

High Plank (Phalakasana): Core Strengthening

The High Plank is a basic yet powerful pose for working your core, arms, and stabilizing muscles. It is essential for any sport, as a strong core improves stability and the transfer of strength between the upper and lower body.

• How to practice it:
  • Start in tabletop position, making sure your wrists are directly under your shoulders.
  • Stretch your legs back, placing your toes on the floor, so that your body forms a straight line from your heels to your head.
  • Activate your abdominal muscles, preventing your hips from falling toward the floor or your back from arching.
  • Hold the pose for 20 to 60 seconds, breathing deeply and staying focused.
• Benefits:
  • Strengthens the core, shoulders and arms.
  • Improves body stability.
  • Prepares the body for more complex movements, such as push-ups or balancing poses.
• Advice: If you are a beginner, place your knees on the floor for a more accessible version, without losing body alignment.

Warrior II (Virabhadrasana II): stability and power in the legs

Warrior II is a fundamental posture for developing strength and stability in the legs, as well as improving body alignment and balance.

• How to practice it:
  • Start in a standing position and take a wide step back with your left foot, turning it slightly outward (at a 45-degree angle).
  • Bend your right knee, making sure it is aligned with your ankle and your thigh is parallel to the floor.
  • Stretch your arms out to both sides at shoulder height, keeping your gaze fixed on your right hand.
  • Hold the pose for 5 to 10 breaths, feeling the muscles in your legs working and the stability in your hips. Switch sides.
• Benefits:
  • Strengthens the quadriceps, hamstrings and glutes.
  • Improves balance and stability of the hips.
  • Stimulates muscular endurance in the legs and upper body.
• Advice: Keep your torso upright and avoid leaning forward. If you feel a lot of tension in your front leg, adjust the distance between your feet.

Boat Pose (Navasana): abdominal strength and balance

Boat Pose challenges the abdominals and deep core muscles, while improving balance and stability. It is ideal for athletes who need core strength for explosive or controlled movements.

• How to practice it:
  • Sit on the floor with your legs bent and feet flat.
  • Place your hands behind your knees and, as you inhale, lengthen your spine, avoiding collapsing in the lower back.
  • Raise your feet off the floor until your shins are parallel to the floor (starting position).
  • Extend your arms forward and, if you feel stable, extend your legs as well to form a “V” with your body.
  • Hold the pose for 15 to 30 seconds, breathing deeply.
• Benefits:
  • Strengthens the abdominal muscles and the psoas.
  • Improves balance and coordination.
  • Helps stabilize the spine and pelvis.
• Advice: If the full pose is too challenging, keep your legs bent or place your hands on the floor for stability.

Relaxation and muscle recovery sequence

Cooling down is an essential component of any workout routine. It allows the body to recover effectively, reduce the risk of injury, and improve the transition into a relaxed state. Incorporating yoga poses at the end of a workout is a perfect way to calm the nervous system, release muscle tension, and facilitate recovery.

The importance of cooling in sports practice

Cooling, often underestimated, is essential for:

• Reduce lactic acid buildup: This helps prevent muscle discomfort.
• Restore heart and respiratory rate: Yoga facilitates this transition thanks to its gentle movements and conscious breathing.
• Promote muscle regeneration: Relaxing your muscles after exercise reduces the risk of injury and improves flexibility.
• Calm the nervous system: Restorative postures and meditation relieve physical and mental stress after sports activities.

Child's Pose (Balasana): to relax the back and mind

Child's Pose is a deep resting posture that releases tension in the back, hips and shoulders. It is ideal for athletes who feel stiffness in these areas after training.

• How to practice it:
  • Kneel on the floor and sit on your heels.
  • Exhale as you lean your torso forward, resting your forehead on the floor or a block.
  • Extend your arms forward or leave them relaxed along your body.
  • Relax your entire body and breathe deeply for 1 to 2 minutes.
• Benefits:
  • Relieves tension in the lower back and hips.
  • Relax your shoulders and neck.
  • Calms the mind and reduces accumulated stress.
• Advice: If you feel discomfort in your knees, place a blanket under them or separate your thighs slightly.

Savasana: integration and deep rest

Savasana, or Corpse Pose, is the perfect ending to any yoga or sports training routine. Although it looks simple, it is an active posture that seeks conscious relaxation.

• How to practice it:
  • Lie on your back with your legs slightly apart and your arms relaxed at your sides, palms facing up.
  • Make sure your spine is aligned by placing a blanket or pillow under your knees if you feel tension in your lower back.
  • Close your eyes and bring your attention to your breathing, allowing your body to relax completely.
  • Stay in this posture for 5 to 10 minutes, letting your breathing be smooth and natural.
• Benefits:
  • Facilitates the physical and mental integration of training.
  • Deeply relaxes the nervous system.
  • Stimulates muscle recovery by reducing overall body tension.

How to create your relaxation sequence

1. Child's Pose (Balasana): Begin by releasing tension in your back and hips by breathing deeply.
2. Savasana: It ends with conscious relaxation, allowing the body and mind to assimilate the benefits of the training.

Taking a few minutes to cool down with these postures not only improves physical recovery, but also helps you end your day or practice with a sense of balance and well-being. Relaxation is the bridge between effort and renewal.

How to incorporate yoga into your sports routine

Integrating yoga into your sports routine can be one of the best decisions to optimize your performance and well-being. Whether you are a runner, cyclist, team player or endurance sports practitioner, yoga adapts perfectly to your needs, acting as an ideal complement to improve strength, flexibility and recovery.

When is it better to practice? Before or after training

The ideal time to practice yoga will depend on your goals and the type of training you do. Here are some recommendations depending on the time of day and your specific needs:

• Before training:
  • Opt for dynamic sequences that activate your body and prepare your muscles for physical effort.
  • Example: The Sun Salutation (Surya Namaskar) is perfect for raising body temperature, improving circulation and activating joints.
  • Benefits: Improves mobility, increases range of motion and reduces risk of injury during exercise.
  • Caution: Avoid prolonged or overly intense stretching before training, as it may temporarily decrease explosive strength in high-intensity sports.
• After training:
  • Focus on restorative postures to release muscle tension and promote recovery.
  • Example: Lizard Stretch (Utthan Pristhasana) for the hips, Child's Pose (Balasana) to relax the back, or Forward Bend (Paschimottanasana) for the hamstrings.
  • Benefits: Relieves muscle stiffness, improves blood circulation and calms the nervous system, helping you relax after exercise.
  • Ideal for athletes seeking physical and mental relaxation after a demanding workout.
• Rest days:
  • Dedicate a full yoga session on your days off to balance your body and mind.
  • Example: A gentle restorative yoga or yin yoga class will help you deeply stretch your muscles and release accumulated tension.

The importance of consistency: small practices, big results

More than long, occasional sessions, the impact of yoga lies in its regular practice. Including even 10-15 minutes a day can make a huge difference to your athletic performance and how your body feels.

• Start small: If you're new to yoga, start with 2-3 sessions a week and focus on key areas based on your sport (hips, hamstrings, back, core).
• Integrate yoga into your routine: Practice after your workout or as part of your warm-up or cool-down. You can also set aside 10 minutes before bed for stretching and conscious breathing.
• Listen to your body: You don't need to do advanced poses to get benefits. The important thing is to move with awareness and work within your limits.

How to get started

1. Define your goals: Do you want to improve your flexibility, build strength, or relax? Choose the postures and times of day that suit your needs.
2. Set aside a specific time: Schedule your practice as you would any other training.
3. Be consistent: Remember that even 10 minutes a day can transform you. Consistency is more important than the length or intensity of each session.

Incorporating yoga into your sports routine will not only improve your performance, but will also promote a balance between body and mind, helping you to enjoy sport in a more fulfilling and conscious way.

Yoga and sport form a perfect synergy to achieve a functional, balanced and resilient body. By combining sports practice with yoga, you not only improve physical aspects such as strength, flexibility and recovery, but you also cultivate a deeper connection between body and mind. This comprehensive approach allows you to perform at your best without compromising your well-being.

The synergy between yoga and sport

Yoga complements any sporting discipline, addressing both strengths and areas for improvement:

• Functional Strengthening: Yoga poses work stabilizing muscles that are often neglected, improving alignment and efficiency in movement.
• Injury Prevention: By improving joint mobility, flexibility and body awareness, yoga reduces the risk of common injuries in athletes.
• Performance Optimization: The conscious breathing (pranayama) and mental focus that yoga teaches enhances key skills such as endurance, concentration, and fatigue management.

When you practice yoga, you not only train muscles, but also movement patterns and attention habits that have a positive impact on your sport.

The balance between physical performance and mental well-being

Yoga goes beyond the physical body. It brings a dimension of mental well-being that is often overlooked in conventional training:

• Stress reduction: Yoga teaches you to connect with your breathing and calm your mind, which is crucial in sports where mental pressure is high.
• Emotional resilience: Through regular practice, you cultivate patience, determination and self-compassion, qualities that help you face challenges both in sport and in life.
• Greater enjoyment: Yoga encourages presence and enjoyment of movement, moving you away from an “achievement” mindset toward a more conscious and fulfilling experience.

The path to your best version

Incorporating yoga into your sports routine is an invitation to take care of yourself in a comprehensive way. It is the bridge between physical performance and emotional well-being, between effort and recovery, between discipline and enjoyment.

By committing to both practices, you not only strengthen your body, but you also build a solid foundation to move through life with grace, strength and balance. Remember: a strong and flexible body is a reflection of a calm and focused mind. That is the true goal of yoga and sport.

Yoga Poses for Athletes: Improve Your Flexibility and Strength

Yoga as an ideal complement for athletes

Yoga is no longer a practice exclusively associated with relaxation or spirituality. In the sports field, more and more athletes, from marathon runners to elite footballers, are discovering the countless benefits of yoga as an integral part of their training. More than just a physical activity, yoga is a powerful tool to improve performance, prevent injuries and promote general well-being.

Why is yoga beneficial for athletes?

Yoga works on the body and mind in an integrated way. On the one hand, it strengthens and makes muscles more flexible, improves balance and promotes greater joint mobility. On the other hand, it promotes concentration, mental clarity and regulation of the nervous system. These benefits are essential for any athlete, regardless of their discipline.

In addition, yoga incorporates breathing techniques (pranayama) that improve lung capacity and help manage effort during physical activity. This breathing control also allows athletes to stay calm under pressure and recover more quickly after intense effort.

Some specific benefits include:

• Increased flexibility: Prevents injuries by allowing muscles and joints to move more freely.
• Balanced muscle strengthening: Works stabilizing muscles that are often neglected in traditional workouts.
• Better body alignment: Prevents imbalances that could lead to chronic discomfort or injury.
• Active recovery: Helps reduce muscle soreness after demanding workouts.

The connection between strength, flexibility and injury prevention

The balance between strength and flexibility is key to optimal physical performance. Strong but stiff muscles are more prone to injury, while very flexible but weak muscles lack the stability needed to support explosive or repetitive movements.

Yoga helps you find that ideal balance. For example, postures like Downward Facing Dog (Adho Mukha Svanasana) or Warrior II (Virabhadrasana II) strengthen your muscles while working on your flexibility in a safe and progressive way.

Additionally, yoga's focus on postural alignment and conscious movement helps prevent common injuries in athletes, such as muscle tears or sprains. Learning to move efficiently and listen to the body's signals is a crucial component of yoga that benefits any sporting discipline.

Specific benefits of yoga for different sports

Yoga can be adapted to the needs of different sports, enhancing specific skills and compensating for imbalances that can arise from repetitive movements or body positions typical of each discipline. Below, we explore how yoga benefits runners, team sports athletes and endurance sports practitioners.

Yoga for runners: agility and recovery

Running, while a fantastic exercise, can put significant stress on your hamstrings, hips, and lower back due to the repetition of movements and constant impact. This is where yoga can make a huge difference:

• Agility: Poses like Downward Facing Dog (Adho Mukha Svanasana) and Lizard Stretch (Utthan Pristhasana) help lengthen the leg muscles and maintain mobility in the hips, which promotes a longer, more efficient stride.
• Recovery: Incorporating restorative postures such as the Forward Bend (Paschimottanasana) or the Bridge (Setu Bandhasana) reduces muscle pain and improves circulation, speeding up recovery after intense workouts or long runs.
• Injury prevention: By improving flexibility and strengthening stabilizing muscles like your core, yoga reduces the risk of common running injuries like plantar fasciitis and iliotibial band syndrome.

Yoga for team sports: coordination and stability

In sports such as football, basketball or volleyball, performance depends largely on coordination, reaction speed and stability. Yoga can enhance these skills in a comprehensive way:

• Coordination: Dynamic sequences such as Sun Salutation (Surya Namaskar) train the body to move in a fluid and synchronized manner, which improves the connection between mind and body.
• Stability: Balancing poses such as Tree Pose (Vrikshasana) or Warrior III Pose (Virabhadrasana III) strengthen the stabilizing muscles of the ankles, knees and hips, essential for quick changes of direction on the playing field.
• Breathing and concentration: Breath control in yoga helps athletes stay calm and focused during high-pressure moments, such as a free throw or a decisive point.

Yoga for endurance sports: concentration and breathing control

Endurance sports, such as cycling, triathlon or swimming, require sustained mental focus, energy efficiency and high lung capacity. Yoga offers key tools for these disciplines:

• Concentration: Practicing mindfulness during asanas (postures) or meditation helps athletes stay present and manage mental fatigue during long competitions.
• Respiratory control: Pranayama exercises, such as alternate breathing (Nadi Shodhana) or diaphragmatic breathing, improve lung capacity and teach how to optimize breathing during physical exertion.
• Flexibility and stress prevention: Poses such as Extended Triangle (Utthita Trikonasana) and Happy Baby Pose (Ananda Balasana) relax the muscles in the back and hips, areas that often accumulate tension in prolonged endurance sports.

Dynamic Warm-up: Start with fluidity

Before any sporting activity, preparing your body properly is essential to avoid injuries and improve performance. A dynamic yoga-based warm-up not only activates your muscles and joints, but also improves the mind-body connection, allowing you to move with greater awareness and efficiency.

Below are two ideal practices to help you get started fluently:

Cat-Cow Pose (Marjaryasana-Bitilasana): spinal mobility

This basic yoga sequence is perfect for awakening the spine and mobilizing the joints from a safe and controlled position.

• How to practice it:
  • Start in a tabletop position (four points) with your hands directly under your shoulders and your knees aligned with your hips.
  • Cat (Marjaryasana): As you exhale, round your spine toward the ceiling as you tuck your chin toward your chest and lightly contract your abdomen.
  • Cow (Bitilasana): As you inhale, gently arch your back, letting your abdomen drop toward the floor, and lift your head and tailbone toward the ceiling.
  • Repeat this flow 5 to 10 times, synchronizing the movement with your breathing.
• Benefits:
  • Increases mobility of the spine.
  • Activates the core and back muscles.
  • Releases tension in the lower back and shoulders.

It is especially useful for athletes who spend a lot of time in static positions, such as cyclists, or for those who need a strong and mobile spine, such as runners.

Sun Salutation (Surya Namaskar): Activate the body before training

The Sun Salutation is a dynamic sequence that involves the entire body. Its fluid and rhythmic nature is ideal for warming up the muscles, activating circulation and preparing the cardiovascular system for physical effort.

• How to practice it (basic version):
  • Tadasana (Mountain Pose): Stand with your feet together, hands in prayer in front of your chest.
  • Urdhva Hastasana (Hands to the sky): Inhale and raise your arms toward the ceiling, lengthening your spine.
  • Uttanasana (Standing Forward Bend): Exhale and lower your torso towards your feet, letting your head drop.
  • Ardha Uttanasana (Half Pin): Inhale, slightly raise your torso, lengthening your back.
  • Plank: Bring your feet back, aligning your body.
  • Chaturanga Dandasana (Low Plank): Exhale and bend your elbows, lowering your body toward the floor with control.
  • Bhujangasana (Cobra) or Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, lift your chest forward and up, lengthening your back.
  • Adho Mukha Svanasana (Downward Facing Dog): Exhale and lift your hips toward the sky, creating an inverted “V” with your body.
  • Walk back to your hands and repeat steps 3 to 1 to close the sequence.
• Benefits:
  • Activates large muscle groups.
  • Improves blood circulation and oxygenates tissues.
  • Awakens coordination and balance.

For sports warm-ups, perform 3 to 5 rounds of Sun Salutations, adjusting the intensity according to your energy level.

Postures to improve flexibility

Flexibility is an essential component for athletes, as it facilitates range of motion, reduces the risk of injury and improves efficiency in physical performance. Yoga offers specific postures that work different muscle groups and allow for deep and progressive stretching.

Here are three key postures to gain flexibility in areas that are commonly tense in athletes: the hamstrings, back, and hips.

Forward Bend (Paschimottanasana): Hamstring and Back Stretch

This pose is ideal for stretching the entire back of the body, from the heels to the nape of the neck, with a special focus on the hamstrings and lower back.

• How to practice it:
  • Sit on the floor with your legs extended in front of you and your feet flexed.
  • Inhale, lengthen your spine and raise your arms up.
  • Exhale and bend your torso forward from the hips, trying to hold your feet, ankles or shins, depending on your level of flexibility.
  • Keep your back as straight as possible, avoiding collapsing in the lower back.
  • Stay in the posture for 5 to 10 deep breaths, progressively relaxing the muscles with each exhalation.
• Benefits:
  • Stretches the hamstrings and calves.
  • Relieves tension in the lower back.
  • It encourages deep breathing, relaxing the nervous system.
• Advice: If you have a lot of stiffness in your legs, place a blanket or pillow under your hips to make it easier to lean forward.

Downward Facing Dog (Adho Mukha Svanasana): Posterior Chain Stretch

A fundamental posture in yoga, the Downward Facing Dog is perfect for simultaneously stretching the legs, back and shoulders, while working on strength and stability.

• How to practice it:
  • Start in tabletop position (four points) with your hands aligned under your shoulders and your knees under your hips.
  • Activate your toes and lift your hips toward the ceiling, creating an inverted “V” with your body.
  • Keep your hands firmly on the floor and extend your arms, making sure not to lock your elbows.
  • Bring your heels toward the floor, but not all the way, to stretch your calves.
  • Stay in the pose for 5 to 8 breaths, relaxing your neck and keeping your spine long.
• Benefits:
  • Lengthens the spine and relaxes the back muscles.
  • Stretches the hamstrings, calves and foot muscles.
  • Strengthens the shoulders and core, improving body stability.
• Advice: If you feel a lot of tension in your hamstrings, keep your knees slightly bent at first.

Lizard Stretch (Utthan Pristhasana): Hip Opener

Hip opening is crucial for athletes who run, cycle or jump, as these activities tend to shorten the muscles in this area. The Lizard Stretch is one of the best postures to release tension built up in the hips.

• How to practice it:
  • From the plank position, step your right foot to the outside of your right hand, making sure your knee is in line with your ankle.
  • Lower your left knee to the floor for a softer version, or keep it elevated to also work on strength.
  • Place your hands on the floor or lower your forearms onto a block or the floor if you are flexible enough.
  • Relax your hips toward the floor and hold the pose for 5 to 8 breaths before switching sides.
• Benefits:
  • Open your hips deeply, lengthening your flexors and adductors.
  • Improves pelvic mobility, key to a more fluid stride.
  • Relieves tension built up in the lower back.
• Advice: If you feel a lot of pressure in your back hip, place a blanket under your knee for added comfort.

Postures to build strength

Yoga is not only a tool for flexibility, but also for developing balanced, functional strength. Many poses work the stabilizing muscles, which are often overlooked in conventional workouts, making them ideal for athletes looking to improve performance and prevent injuries. Here are three key poses for building strength in the core, legs, and abs.

High Plank (Phalakasana): Core Strengthening

The High Plank is a basic yet powerful pose for working your core, arms, and stabilizing muscles. It is essential for any sport, as a strong core improves stability and the transfer of strength between the upper and lower body.

• How to practice it:
  • Start in tabletop position, making sure your wrists are directly under your shoulders.
  • Stretch your legs back, placing your toes on the floor, so that your body forms a straight line from your heels to your head.
  • Activate your abdominal muscles, preventing your hips from falling toward the floor or your back from arching.
  • Hold the pose for 20 to 60 seconds, breathing deeply and staying focused.
• Benefits:
  • Strengthens the core, shoulders and arms.
  • Improves body stability.
  • Prepares the body for more complex movements, such as push-ups or balancing poses.
• Advice: If you are a beginner, place your knees on the floor for a more accessible version, without losing body alignment.

Warrior II (Virabhadrasana II): stability and power in the legs

Warrior II is a fundamental posture for developing strength and stability in the legs, as well as improving body alignment and balance.

• How to practice it:
  • Start in a standing position and take a wide step back with your left foot, turning it slightly outward (at a 45-degree angle).
  • Bend your right knee, making sure it is aligned with your ankle and your thigh is parallel to the floor.
  • Stretch your arms out to both sides at shoulder height, keeping your gaze fixed on your right hand.
  • Hold the pose for 5 to 10 breaths, feeling the muscles in your legs working and the stability in your hips. Switch sides.
• Benefits:
  • Strengthens the quadriceps, hamstrings and glutes.
  • Improves balance and stability of the hips.
  • Stimulates muscular endurance in the legs and upper body.
• Advice: Keep your torso upright and avoid leaning forward. If you feel a lot of tension in your front leg, adjust the distance between your feet.

Boat Pose (Navasana): abdominal strength and balance

Boat Pose challenges the abdominals and deep core muscles, while improving balance and stability. It is ideal for athletes who need core strength for explosive or controlled movements.

• How to practice it:
  • Sit on the floor with your legs bent and feet flat.
  • Place your hands behind your knees and, as you inhale, lengthen your spine, avoiding collapsing in the lower back.
  • Raise your feet off the floor until your shins are parallel to the floor (starting position).
  • Extend your arms forward and, if you feel stable, extend your legs as well to form a “V” with your body.
  • Hold the pose for 15 to 30 seconds, breathing deeply.
• Benefits:
  • Strengthens the abdominal muscles and the psoas.
  • Improves balance and coordination.
  • Helps stabilize the spine and pelvis.
• Advice: If the full pose is too challenging, keep your legs bent or place your hands on the floor for stability.

Relaxation and muscle recovery sequence

Cooling down is an essential component of any workout routine. It allows the body to recover effectively, reduce the risk of injury, and improve the transition into a relaxed state. Incorporating yoga poses at the end of a workout is a perfect way to calm the nervous system, release muscle tension, and facilitate recovery.

The importance of cooling in sports practice

Cooling, often underestimated, is essential for:

• Reduce lactic acid buildup: This helps prevent muscle discomfort.
• Restore heart and respiratory rate: Yoga facilitates this transition thanks to its gentle movements and conscious breathing.
• Promote muscle regeneration: Relaxing your muscles after exercise reduces the risk of injury and improves flexibility.
• Calm the nervous system: Restorative postures and meditation relieve physical and mental stress after sports activities.

Child's Pose (Balasana): to relax the back and mind

Child's Pose is a deep resting posture that releases tension in the back, hips and shoulders. It is ideal for athletes who feel stiffness in these areas after training.

• How to practice it:
  • Kneel on the floor and sit on your heels.
  • Exhale as you lean your torso forward, resting your forehead on the floor or a block.
  • Extend your arms forward or leave them relaxed along your body.
  • Relax your entire body and breathe deeply for 1 to 2 minutes.
• Benefits:
  • Relieves tension in the lower back and hips.
  • Relax your shoulders and neck.
  • Calms the mind and reduces accumulated stress.
• Advice: If you feel discomfort in your knees, place a blanket under them or separate your thighs slightly.

Savasana: integration and deep rest

Savasana, or Corpse Pose, is the perfect ending to any yoga or sports training routine. Although it looks simple, it is an active posture that seeks conscious relaxation.

• How to practice it:
  • Lie on your back with your legs slightly apart and your arms relaxed at your sides, palms facing up.
  • Make sure your spine is aligned by placing a blanket or pillow under your knees if you feel tension in your lower back.
  • Close your eyes and bring your attention to your breathing, allowing your body to relax completely.
  • Stay in this posture for 5 to 10 minutes, letting your breathing be smooth and natural.
• Benefits:
  • Facilitates the physical and mental integration of training.
  • Deeply relaxes the nervous system.
  • Stimulates muscle recovery by reducing overall body tension.

How to create your relaxation sequence

1. Child's Pose (Balasana): Begin by releasing tension in your back and hips by breathing deeply.
2. Savasana: It ends with conscious relaxation, allowing the body and mind to assimilate the benefits of the training.

Taking a few minutes to cool down with these postures not only improves physical recovery, but also helps you end your day or practice with a sense of balance and well-being. Relaxation is the bridge between effort and renewal.

How to incorporate yoga poses for athletes into your sports routine

Integrating yoga into your sports routine can be one of the best decisions to optimize your performance and well-being. Whether you are a runner, cyclist, team player or endurance sports practitioner, yoga adapts perfectly to your needs, acting as an ideal complement to improve strength, flexibility and recovery.

When is it better to practice? Before or after training

The ideal time to practice yoga will depend on your goals and the type of training you do. Here are some recommendations depending on the time of day and your specific needs:

• Before training:
  • Opt for dynamic sequences that activate your body and prepare your muscles for physical effort.
  • Example: The Sun Salutation (Surya Namaskar) is perfect for raising body temperature, improving circulation and activating joints.
  • Benefits: Improves mobility, increases range of motion and reduces risk of injury during exercise.
  • Caution: Avoid prolonged or overly intense stretching before training, as it may temporarily decrease explosive strength in high-intensity sports.
• After training:
  • Focus on restorative postures to release muscle tension and promote recovery.
  • Example: Lizard Stretch (Utthan Pristhasana) for the hips, Child's Pose (Balasana) to relax the back, or Forward Bend (Paschimottanasana) for the hamstrings.
  • Benefits: Relieves muscle stiffness, improves blood circulation and calms the nervous system, helping you relax after exercise.
  • Ideal for athletes seeking physical and mental relaxation after a demanding workout.
• Rest days:
  • Dedicate a full yoga session on your days off to balance your body and mind.
  • Example: A gentle restorative yoga or yin yoga class will help you deeply stretch your muscles and release accumulated tension.

The importance of consistency: small practices, big results

More than long, occasional sessions, the impact of yoga lies in its regular practice. Including even 10-15 minutes a day can make a huge difference to your athletic performance and how your body feels.

• Start small: If you're new to yoga, start with 2-3 sessions a week and focus on key areas based on your sport (hips, hamstrings, back, core).
• Integrate yoga into your routine: Practice after your workout or as part of your warm-up or cool-down. You can also set aside 10 minutes before bed for stretching and conscious breathing.
• Listen to your body: You don't need to do advanced poses to get benefits. The important thing is to move with awareness and work within your limits.

How to get started

1. Define your goals: Do you want to improve your flexibility, build strength, or relax? Choose the postures and times of day that suit your needs.
2. Set aside a specific time: Schedule your practice as you would any other training.
3. Be consistent: Remember that even 10 minutes a day can transform you. Consistency is more important than the length or intensity of each session.

Incorporating yoga into your sports routine will not only improve your performance, but will also promote a balance between body and mind, helping you to enjoy sport in a more fulfilling and conscious way.

Yoga and sport form a perfect synergy to achieve a functional, balanced and resilient body. By combining sports practice with yoga, you not only improve physical aspects such as strength, flexibility and recovery, but you also cultivate a deeper connection between body and mind. This comprehensive approach allows you to perform at your best without compromising your well-being.

The synergy between yoga and sport

Yoga complements any sporting discipline, addressing both strengths and areas for improvement:

• Functional Strengthening: Yoga poses work stabilizing muscles that are often neglected, improving alignment and efficiency in movement.
• Injury Prevention: By improving joint mobility, flexibility and body awareness, yoga reduces the risk of common injuries in athletes.
• Performance Optimization: The conscious breathing (pranayama) and mental focus that yoga teaches enhances key skills such as endurance, concentration, and fatigue management.

When you practice yoga, you not only train muscles, but also movement patterns and attention habits that have a positive impact on your sport.

The balance between physical performance and mental well-being

Yoga goes beyond the physical body. It brings a dimension of mental well-being that is often overlooked in conventional training:

• Stress reduction: Yoga teaches you to connect with your breathing and calm your mind, which is crucial in sports where mental pressure is high.
• Emotional resilience: Through regular practice, you cultivate patience, determination and self-compassion, qualities that help you face challenges both in sport and in life.
• Greater enjoyment: Yoga encourages presence and enjoyment of movement, moving you away from an “achievement” mindset toward a more conscious and fulfilling experience.

The path to your best version

Incorporating yoga into your sports routine is an invitation to take care of yourself in a comprehensive way. It is the bridge between physical performance and emotional well-being, between effort and recovery, between discipline and enjoyment.

By committing to both practices, you not only strengthen your body, but you also build a solid foundation to move through life with grace, strength and balance. Remember: a strong and flexible body is a reflection of a calm and focused mind. That is the true goal of yoga and sport.

Take part in our yoga classes in Granada to complement your training.