Common Yoga Poses to help prevent Orthopedic and Sports Injuries!
Step your right foot back to a wide stance. Keep right heel on the ground and point toes out to about a 45 degree angle. Begin to bend your left knee, keeping your hips facing forward. You may need to adjust the width or length of your stance. Next, raise your arms overhead. Elbows should be straight and shoulders should not be shrugged up towards your ears. Be careful not to arch your lower back excessively. Breathe! Hold pose for several breaths, then repeat starting with opposite foot
Step your right foot back to a wide stance. Keep right heel on the ground and point toes out to about a 45 degree angle. Begin to bend your left knee, keeping your hips facing forward. You may need to adjust the width or length of your stance. Next, raise your arms overhead. Elbows should be straight and shoulders should not be shrugged up towards your ears. Be careful not to arch your lower back excessively. Breathe! Hold pose for several breaths, then repeat starting with opposite foot
Begin in a wide legged stance. Without bending forward, begin to slide your left hand down your left leg bending your torso to the left. Only go as far as you can comfortably, with no forward bend. Tuck your tailbone under. Lift your right arm up towards the ceiling, stacking your shoulders. Now turn your gaze up towards the right fingertips. Your body should be able to fit between two panes of glass. Breathe! Hold position for several breaths then repeat on opposite side
Reference:
J Strength Cond Res. 2012 Feb;26(2):335-41.
Effects of dynamic stretching on energy cost and running endurance performance in trained male runners.
Zourdos MC, Wilson JM, Sommer BA, Lee SR, Park YM, Henning PC, Panton LB, Kim JS.
