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Calling all M-22 Challenge athletes!

June 6, 2012

A consistent yoga practice is the perfect cross-training tool for almost every athlete. Different types of yoga can increase muscle strength and stamina without building bulky muscle mass, or stretch and counterbalance overused and asymmetrical muscle groups.  Turning inward, yoga can also ease an overactive mind or reduce the effects of stress in your body. Come see the difference in your concentration, mental clarity, breathing, and body awareness.

Yen Yoga & Fitness has many yoga teachers who also play hard, and know about preventing injuries and even nursing old ones.  Come down to Yen and let us treat you to a free week of classes before 8/31/2012.   We think you will not only perform better, but you will feel better too!

Below are my favorite yoga poses for training and decompression post-Challenge.

Balasana ~ Child’s Pose
*            Resting Pose
*            Releases hips and low back

Adho Mukha Svanasana ~ Downward Dog
*            Strengthens wrists, arms and shoulders
*            Elongates and releases tension throughout the entire spinal column
*            Stretches backs of the legs and opens the hips

Crescent Lunge
*            Release hip flexors (illio psoas)
*            Strengthens thighs
*            High Lunge – more invigorating and strengthens back leg quads
*            Low Lunge – more opening

Virabhadrasana 2 ~ Warrior 2 (open hip stance)
*            Strengthens legs and increases the flexibility of the hips and groin
*            Heats the body and increases stamina and determination

Trikonasana ~ Triangle
*            Releases hips, legs, and entire spinal column.  Opens sides of the body
*            Good for sciatic and SI issues (stretches & strengthens the pelvic floor)

Prasarita Padottanasana ~ Wide leg forward fold (standing)
*            Releases hamstrings and adductors while strengthening legs and ankles
*            A gentle inversion (blood to brain)
*            Opens chest, strengthens back

Malasana ~ Wide legged squat
*            Relieves tension in low back, releases hips, blood to pelvic floor

Ardha Matsyendrasana ~ Seated twist
*            Releases spine and massages internal organs
*            Stretches side hips and buttocks

Upavistha Konasana ~ Seated wide leg forward fold
*            Stretches hamstrings and adductors, inner groin
*            Strengthens back muscles

Supta Padangustasana ~ Reclined hand to big toe
*            Stretches hamstrings while protecting low back
*            Strengthens knees
*            Loosens hips, releases SI joint

Eka Pada Rajakapotasana ~ One-legged Pigeon Pose
*            Stretches outer hip and groin of the forward leg
*            Stretches hip flexors of the rear leg

Garudasana ~ Eagle Pose
*            Stretches shoulder girdle, tones shoulder muscles
*            Strengthens legs and adductors, core and spine

-Compiled by Sarah Louisignau  All images from

2 Comments leave one →
  1. Christine permalink
    June 24, 2012 9:34 pm

    Thank you Sarah! Would Yen possibly consider offering a class based on these poses?

    • July 7, 2012 7:21 pm

      Hi Christine, I have offered a few yoga for athletes workshops, and plan to continue in the fall… let the front desk know you are interested!

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