The healing powers of the type of Power Yoga I teach go way beyond the needs of a player with a sprained ankle or torn hamstring…

Power Yoga Pose To Avoid Them!!!

Be grateful you're not this guy... Ouch!

The most common reason for sport related injuries for a recreational athlete to a Pro, from age 10-80, is over use and abuse.  In my experience most injuries arise because athletes disconnect from their body.  Their eye is on perfection, their job or beating the next kid, and not on their tool.  We take better care of our cars than our own bodies.

The best prevention is to become acutely aware of your body its shape, how it feels, range in the joints and mostly its symmetry.  Sports create asymmetries because they are one side dominant, it’s your job to recognize imbalances before they become injury.  I will identify the top 10 most common sport related injuries and give you a few yoga poses to do to help avoid these injuries.

Hip pain, hamstring pulls, knee injuries, shoulder pain, low back strain, wrist problems, ankle sprains, Achilles tendonitis, plantar fasciitis, neck strain.

Hip Pain:

Most hip pain is due to a lot of stop and go like in soccer, jarring moves like in tennis and pounding the ground like in running.

The simplest tool is to keep the hip open in all directions loose and free.
Before you do any recommended poses lay on your back and relax completely.  Making sure to release your legs and let them flop apart.

Slowly lift your head without changing the positioning of your legs and take note as to the angle your toes are pointing.  Do they point in the same direction or is one hip totally lax, and the other foot point straight up to the sky… usually the hip of the foot pointed straight up is the tighter one and need attention.

• Pigeon pose
• Frog pose
• Hero’s pose
• Standing forward bend

Hamstring Pulls:

It’s pretty clear that most hamstring pulls are from tight hamstrings!  This muscle group and it is a group, not a single muscle, is the source of frustration for many athletes.  They are so strong and thick it takes diligence and time to open them up.  It will not happen over night!

• Standing forward bend with bent knees to protect the back,
• Wall lean standing forward bend,
• Plow pose,
• Straddle forward bend.

Knee Injuries:

Whether you are 10 or a professional you have had or know someone that has had knee surgery.  The best way to avoid ACL, MCL and meniscus trouble is to keep the hips flexible and strong.  Think about it, if you hips are stiff and can’t move or rotate to their full potential the energy will go to the spot of least resistance which is always the very vulnerable very complex knee joint.

• Pigeon pose,
• Pigeon with quad stretch,
• Double pigeon,
• Frog,
• IT band series.

Shoulder pain:

Another vulnerable joint, built very much like the hip joint however MUCH more shallow.  This characteristic makes it a prime spot for mis-alignments, dislocations, and impingement.  It is important for this and all body parts that you not only warm them properly but you strengthen them as well as stretch them for maximum power.

• Wall walks,
• Face down should stretch,
• Face up shoulder,
• Eagle arms,
• Wrist openers,
• Chataranga/ plank,
• Arm ups.

Low back pain strain:

The most common reason for pain, and stiffness and limited range in the low back is tight hamstrings.  Since the hamstrings originate on the sits bones, if the muscle is tight it pulls down on the pelvis, tipping it incorrectly and causing you to constantly compensate in order to be upright.  Another reason for low back pain is weakness in the abdominals.

• Seated forward bend,
• Wall lean forward bend,
• Seated twists,
• Seated leg cross twist,
• Boat/ boat pull ins,
• Forearm plank hold.

Wrist problems:

Whether it’s carpal tunnel or a sprain from a fall, athletes are always susceptible to wrist injuries.  Offensive linemen put all their weight behind them, soccer players land on them, and tennis player’s bank on their strength.  It’s important to maintain strong forearms as well.  Indication that you are having forearm flexor or extensor problems is to take a good look at your hands in down dog before you fix them.  Notice if two fingers are stuck together or if there is nice equal space between each finger.

• Plank wrist turns,
• Down dog holds/ three point variations,
• Hand stands,
• Chaturanga, up dog.

Ankle sprains, Achilles tendonitis, and plantar fasciitis (pain on the bottom of the foot):

These are the next three most common injuries.  I’m going to group them together because the poses to avoid these issues are the same.  You need to develop a strong ankle, flexible ankle, open  flexible toes, and work on your balance.

• Hero’s pose toes tucked,
• Hero’s pose toes untucked,
• Tree pose,
• Squat,
• Half side squat,
• Warrior three.

Finally…

Neck pain:

Probably the most at risk spot on the body.  The neck of an athlete needs great care.  Full rotation means being able to fight off a defender in basketball, and turn your head towards a 95 mile an hour fastball.  A flexible neck will help you roll out of a compromised wresting position, or absorb the shock of a full tackle.

• Plow legs straight and bent,
• Head stand,
• Rabbit,
• Lying spinal twist,
• Up dog with full neck extension,
• Bow.

You should always get permission from your doctor before beginning any yoga program.  Now you should have no excuses for lingering injuries… You’ve got the power now!

By Gwen Lawrence

For athletes, this is one of the most common sources of heel pain.  Plantar Fascia is a ligament that connects your heel bone to your toes.  Strain to the fascia weakens it causing pain and swelling in the heel.  It is a problem that plagues football players, tennis players, soccer players and basketball players every day.

Causes:

•    High arches or flat feet
•    Working, running or standing on hard surfaces
•    Overweight
•    Tight Achilles tendons
•    Tight calves
•    Weak inside edge of foot, causing roll in (pronation)

Fix:

Aside from rest and ice you can take anti inflammatories, ( advil, motrin, aleve, asprin consult your doctor first) to help with an acute case.  Power Yoga for Sports takes a standpoint of prevention.  There are several defensive approaches.
First, it is important to do several stretches every day.

• Hero’s pose toes tucked, kneel, with your toes tucked under and sit back on your heels. If you have tight knees or injuries to the knees roll up a towel behind the knees to keep from stretching the knee joint too much.  This will open the plantar fascia under the toes and deep into the Achilles tendon, as well as the calf.  Hold the pose for 2 minutes.
• Hero’s pose toes untucked, kneel with your toes untucked this time the same as above.  Doing this variation of the pose will help to stretch the top of the foot creating balance in flexibility, as well as opening the muscles of the shin.  Make sure your heels point straight up to the sky to protect the knees.  Hold for 2 minutes.
• Downward facing dog pose, put your body in the shape of an upside down “V”, hand shoulders width apart fingers spread hands flat, feet hips width apart and parallel.  Once you get a flat back focus on sinking into each calf and holding the stretch for several breaths.
• Perfect lunge forward shift, in a lunge position with right knee in a 90 degree angle, and left leg shooting back straight, have your left heel point straight up to the sky so you are on all 5 toes and are not putting strain on the knee.  Keep your arms out to the side like you are walking a tight rope to help your balance.  Push off the back toe, pressing your body forward (keep your front knee in a 90 degree angle) 20 times to stretch and strengthen the toes foot ankle Achilles and calf.  YOU will LOVE IT!!! Don’t give up.

Repeat on the other side.

A secret yoga technique I recommend to many of my professional players is “yoga toes.”  A simple $10 investment online or in drug stores.  It is a gel like piece of equipment that you put between each of your toes to stretch the toes apart.  It resembles that of what is put between your toes during a pedicure…not that you would know what that is either…It does not hurt and makes a huge difference.  I recommend it to my players who tend towards plantar fasciitis…. sleep with these every night.  Trust me it works and you have NOTHING to lose by trying.  Ssssssshhhhhh it’s a “Yogi” secret.

These are some easy yoga moves to prevent the problem from plaguing your game and keep you strong flexible and powerful on the field.

THE IMPORTANCE OF NASAL BREATHING

By Gwen Lawrence

I grew up in an age of Jane Fonda marathons and No pain No gain mantras.  Where the way of the warrior was breathing in through the nose and out through the mouth.  I lived my life this way as an exercise enthusiast and dancer through college, with out ever questioning the theory.  Now I know better.  Question everything!

Breathing is a 24-7 unconscious act.  Breathing provides the life force necessary oxygen to your body.  Without proper breath and oxygen the cells of your body will die.

The air we breathe is first processed through the nose.  The nose is a miraculous filter lined with tiny hairs called cilia.  They have many functions:  process polluted air, cool air, filter, humidify and warm the air before it enters the lungs.  It is estimated that cilia protect our bodies against about 20 billion particles of foreign matter everyday.

Air then is passed on through the mucus lined windpipe.  This is another venue to trap unwanted particles before they enter the lungs.  Air is then properly and fully prepared for the lungs.  By means of blood circulation through the lungs oxygen is then carried throughout the body.  In exchange it receives carbon dioxide from the cells, a waste material that is expelled through exhale.

Breathing through the nose is as our body has been designed.  Mouths are for eating.  Nasal breathing has many benefits including:

1. The lungs are a primary source of our energy level.  They extract oxygen from the air we breathe primarily on the exhale.  Because the nostrils are smaller than the mouth, air exhaled through the nose creates back pressure when on exhales.  It slows the air escape so the lungs have more time to extract oxygen from them.  When there is proper oxygen carbon dioxide exchange, the blood will maintain a balanced pH.  If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased resulting in light headedness and fainting.
2. Inhaled air passing through the nasal mucosa carries the stimuli to the reflex nerves that control breathing.  Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult, Which can lead to snoring, breath irregularities and sleep apnea.
3. Breathing through the nose forces us to slow down until proper breath is trained; therefore proper nose breathing reduces hypertension and stress.  It also prevents over training.
4. Nostrils and sinuses filter and warm/cool air going in
5. Sinuses produce nitric oxide (NO), which is harmful to bacteria in our bodies, regulates blood pressure, boost immune system, kills bacteria and viruses.
6. Increase blood supply to cells aids muscular control, balance and coordination. Protects against certain disease
7. Mouth breathing also accelerates water loss, therefore contributing to dehydration.
8. Nose houses olfactory bulbs, which are direct extensions of part of the brain called the hypothalamus.  The hypothalamus is responsible for many functions in our bodies, particularly those that are automatic, like heartbeat, blood pressure, thirst, appetite, and sleep cycles.  The hypothalamus is also responsible for generating chemicals that influence memory and emotion.
9. Lungs become more efficient and stay more resilient when nasal breath is used
10. Training nose to breath while awake with help to use it while sleeping reducing loud snoring
11. Increased oxygen through nasal breath increases energy and vitality

According to experts, most people breathe at 10-20% of their full capacity.  Restricted breathing greatly decreases respiratory function and therefore energy levels in the body.  Oxygen being our main source of life, and exhalations is the main way to expel toxins from our bodies.  Poor breathing contributes to a multitude of health problems, to extensive to list.  I will mention one, cancer cells are anaerobic.  Otto Warburg won a Nobel Prize in 1931 for determining that only oxygen starved cells will mutate and become cancerous.  That is proof enough for me to learn to breathe properly.

Among all natural self healing techniques, breath work is unique because breathing is the only conscious means of improving, maintaining, and repairing the other unconsciously run systems of the body.  Heartbeat, heart rate, blood pressure, circulation, digestion, hormone secretion mental and emotional states all can be controlled regulated and healed through proper breathing practices.  Ancient yogi’s knew this and modern research and science agree.  Once the body is healthy, nourished and calmed through proper breath work the body can soar to its full potential.

Belly breathing in conjunction with nasal breathing is the most efficient way to achieve optimal health.  Most people not only breathe through the nose but are also shallow chest breathers.  Poor posture and sedentary lifestyles contribute to this lazy ineffective unhealthy way of breathing.  The muscle of breathing is the diaphragm.  It should rise and fall with each breath producing a belly movement.

This movement massages the stomach, and vital organs of digestion promoting good elimination, another way to remove toxins from the body.  This type of breathing also stimulates the Vagus nerve. The vagus nerve is a cranial nerve and is the only nerve that starts in the brainstem and extends, down below the head, to the neck, chest and abdomen, where it contributes to the innervations of the organs of the body.

Besides output to the various organs in the body the vagus nerve conveys sensory information about the state of the body’s organs to the central nervous system. Another huge argument won for me as to why to maintain proper nasal and belly breathing.

Our stressful over worked lives, over stimulation, long work hours all contribute to the stress in our life giving us a feeling of constant chronic fight or flight response to life.  Breathing in through the nose helps us take fuller deeper breathes.  Breathing deep into the lung stimulates the blood rich lower lung distributing oxygen to the body.

Also, the lower lung is rich with parasympathetic nerve receptors associated with calming the body and mind while the upper lungs stimulated through chest and mouth breathing lead us to hyperventilation and trigger sympathetic nerve receptors…fight or flight.  If nose and belly breathing are performed correctly, with proper training an athlete can and will experience the high or training in the zone that is so sought after.

To experience the zone in training is our birthright and it is within the design of our human nervous system to access it.  To push ourselves to exhaustion when we have the capacity to allow effortless perfect performance to flow naturally, from the inside out, seems somehow primitive and a waste of time.  I have never heard of a peak experience that was described as painful, grueling, or exhausting.  Rather, the descriptions always fit the original definition of exercise , rejuvenating, stress reliving, and accessing full human potential. ~ John Doulliard, Author of Body Mind Sport

Slow down enough to begin to listen and breathe.

A reason people do not utilize the nose for optimal breathing is that it is chronically congested.  The age old practice of Jala Neti, nasal rinsing is the answer.  This practice is thousands of years old adapted from Eastern medicine.  It is as common in the yoga community as brushing your teeth.

Proper breathing oxygenates the body and helps eliminate free radicals by removing pollutants, toxins and allergens.  Accumulation of toxins takes place all the time and it is necessary to find safe NATURAL not addictive ways to rid the body of them and restore cells to normal.  Nasal irrigation techniques especially with a product like Afrin Puresea are a great way to accomplish this.

It will leave you feeling invigorated, help with drowsiness if breathing is clear and free, balance and strengthen the nervous system, reinforce the lungs and brighten your face.  It is an isotonic solution the same thickness as human blood.  The salt creates a higher osmotic pressure than water alone, meaning that it helps nasal and sinus fluids flow into the water and get flushed out rather that absorbed in the water and stay put.

Nasal saline irrigation has been shown to be a beneficial therapy in the treatment and prevention of sinus infection and allergic rhinitis. This non-pharmacologic therapy involves rinsing the nasal passages with a salt-water solution, helping to rid the nose of allergens and mucus. This may reduce the need for antibiotics in those people prone to sinus infections.
Saline rinses help to prevent the crusting of secretions in the nasal passages, which may otherwise block the sinuses from draining. If the sinus drainage sites become blocked, which could also occur with swelling from allergies or irritants, a sinus infection may develop. Saline rinses also serve to reduce tissue swelling in the nasal passages, and improve the clearance of mucus.
Finally, some easy to do yoga poses to aid the opening of your ribcage and achieve optimum breath are:

• Camel

• Seated twists in easy cross leg

• Fish

• Any twisting  and gentle back bend actions

• Triangle and revolving triangle

• Lying spinal twists

• Recommended breathing practices:

• Breath of fire

• Alternate nostril breathing

• Three part yogic breath

References:
Yoga-age.com
Yoga journal everyday ayurveda
Body Mind Sport, by John Doulliard
Double your Vitality, by Denis Ouellette
Nose breathing benefits internet article
Optimal breathing
Miracles in our Bodies, by Harun Yahya

How To:  Warrior One

Start in a standing straddle pose on your mat.  Make the distance between your feet approximately the length of one of your legs.  Turn the right foot out 90 degrees, turn the left foot in 45-60 degrees.  Be cautious of grounding the outer edge of your left foot.  Slowly rotate your hips around toward the front of your mat until both hips are squared front.  Your hips bones will face forward as well as your shoulders.

Bend the right knee until the right thigh is parallel to the ground and your front (right) knee is 90 degrees.  This position will ensure safety of the knee.  Plug both feet full into the ground.  As your lower body descends, feel your upper body lengthen and rise. Slowly extend your arms straight up and rotate the arms so your palms face each other.  Feel tall and lifted but be sure to relax your shoulders, getting them out of your ears.  Do not over arch the back.  Lower the tailbone toward the floor.  Feel every limb of your body elongate and expand.Make sure your right knee stays pointing straight ahead over your right foot.  Breathe normally and feel your inner Warrior.  Feel the removal of all your obstacles.

Benefits of Warrior One

The role of warrior I is vast.  Done properly and consistently, the most noticeable benefits include:

• Increase flexibility in the hips and shoulders, while enhancing their stability,
• Tones abdominal organs,
• Teaches to face life full on with an open heart,
• Increase strength in legs, and back,
• Increase strength in your ankles,
• Relieves back pain and sciatica

This pose is a vigorous and challenging one.  Athletes are our modern day warriors.  You’ll improve the strength in your legs, ankles, feet, and shoulders.  You’ll also become far more flexible.  Remember! Strength and flexibility equal power.

Warrior 1 will also help with increase speed, agility, power and quickness.  You’ll get far more strength and stability in your spine and shoulders, which leaves you less vulnerable in aggressive game situations, like a football tackle or a forceful tennis serve.  If you hold this pose the mind becomes focused and you’ll expand the ribs - giving you greater lung capacity.

If you’re an asthma sufferer - this will definitely help!

Warrior I teaches you to stay in the moment.  Focusing your eyes and breathe.  The pose teaches you to descend your lower body while lifting and getting a feeling of lightness through your upper body.  You will learn to expand your chest and increase your lung capacity.  It is the definition of dynamic opposition.

PLEASE NOTE: Although you should always consult your physician and research a properly trained teacher before starting a yoga practice, there are a few instances where you should avoid this pose entirely:

• High blood pressure
• Cardiac conditions
• History of stroke
• Those with serious knee and low back pain

Have fun exploring this pose and building a strong healthy body!

To start the pose resembles that of an upside down letter V.

1. Your hands should be shoulders width apart, by that I mean your own shoulders.  Take a look at your hands your wrist line (joint) should be parallel to the front edge of your mat, your fingers will have equal space between each of them and in general your middle finger will point straight ahead.  It is VERY important that you engage or “PLUG” your entire hand fully into the ground at all times to avoid excess strain on your wrist joint.
2. Your feet are hips width apart and they are to remain parallel to each other, meaning your heel is directly behind your second toe.
3. If you were to draw an imaginary line from left middle toe down to left heel, left heel across to right heel, and right heel up to right second toe, right second toe over to left second toe….this will create a perfect square.  From there you will look at your lower leg or shin area.
4. The shin area from ankle to knee will create a perfect RECTANGLE when in the proper position.  Your lower leg should never resemble a potential triangle, with your knees knocking in towards each other, that risks tension on the inside knee.
5. You should be supported equally by your upper and lower body, and not rest heavily in the legs.  You will always be pushing the floor away and engaging the shoulders and the upper body, elongating, not sinking your neck into the shoulders and upper back.
6. From a side view you will see a nice V no rounding in the back especially the low back and not arching of the back either.  Beginners or people with tight hamstrings (back of the upper leg, thigh) will start with bent knees.

Benefits of Downward Facing Dog for Athletes

• stretching the shoulders and shoulder blade area,
• stretching hands/ wrists, low back, hamstrings, calves and Achilles tendon,
• Down dog strengthens your entire back and shoulder girdle, therefore easing back pains,
• It elongates your cervical spine/neck giving the opportunity to relax your head and benefit from the traction which will ease tension and headache,
• Expands the chest, which will deepen respiration, lessen anxiety and stimulate full body circulation,
• When circulation is increased and stimulated you are refreshed, renewed and will get a surge of energy,
• Stimulates the nervous system which helps with memory and concentration.

This pose is essential for assessing your imbalance.  You can feel upper or lower body imbalance by the techniques I mention above.  It’s an important habit for athletes to check themselves and recheck BEFORE something rips or tears.  It’s a gentle way for them to open the hamstrings for quickness and speed.

Stretch shoulders, keep your wrists strong and supple, for things like: grip strength for baseball or pushing on the offensive line.  Keep lower back open and strong, compliments a strong core, this is important for agility on field from soccer and football to tennis and golf.  Finally, stretched toes, calves and arches, translates directly to speed for any sport that includes a run or sprint.

Downward facing dog elongates and lengthens the back.  Think about how critical this is for an offensive lineman who is hunched forward almost all game long…….As a matter of fact most people whether they are Moms, Brokers, Drivers, Teachers, etc. are in a constant forward bend all day and would benefit immensely by stretching and lengthening the back shoulders and front body.  Not only that down dog is, as mentioned a mild inversion (since the head is lower than the hips) and inversions are great for increasing blood flow to the brain and eyes, for clearer thinking on the field of play.

PLEASE NOTE:   Although you should always consult your physician before starting a yoga practice as well as a registered properly trained teacher, you should avoid this pose if you have a history of carpal tunnel syndrome, and if you experience sudden sharp pains while performing the pose.

So have fun, breathe, explore the pose and build a strong healthy body!

How to:  Upward Facing Dog

1. Start by laying face down on your mat, legs should be long with a feeling of extension through the length of the toes, and your legs should be hips width apart.
2. Bend your elbows and place your palms flat to the ground, fingers spread, hands completely plugged into the floor and have your finger tips along side your chest.
3. Your wrist joints should be parallel to the front edge of the mat.  You should look to see that your wrists are at a 90% angle and your elbows also create a 90% angle.  Check that your elbows stay tight to your sides.
4. From here, press down through the tops of the feet. The tops of all 10 toes should be pressing into the floor.   There is a slight internal rotation of the legs (rolling the legs weight towards the pinky toe).
5. Press the palms down and gently lift your body off the floor.
6. The ONLY parts of your body touching the ground in updog are the tops of the feet and the whole hand.  Keep energy through them and keep then strong.
7. Once your arms are fully extended double check that your wrist joint is still under your shoulder, stacking the wrist, elbow and shoulder joints in one line.  This positioning is critical and insures a safe less stressed lower back.

***The most common mistake in updog is having your hands too far out in front of you, not stacking the joints of the arm creating tremendous low back pressure.

It is very important here to press down through your hands and lift through the top of your head.  Lengthening the neck and having the feeling of pushing down avoids the common mistake of “the turtle head” and the look of the head disappearing into the neck.  While adjusting this you must also roll your shoulders back, should blades toward each other.

Press your heart forward and up. Never over arch the back.  The action in the arms and legs collectively gives you this result.  Another point to remember is not to let your elbows bow or hyperextend.  The bends in the elbows should face each other.  At the same time keep opening your chest (external rotation), getting the feeling like you were opening a child proof medicine bottle.

To further relieve pressure on the low back, press your tailbone down with a tucking action.  Look straight ahead keeping a neutral neck to avoid compression on the neck and stiffening the throat.

Benefits of Upward Facing Dog

Consistent and determined practice of upward facing dog result in the following benefits:

*Strengthening of the spine, arms, and wrists
*Firms the buttocks
*Stimulates the organs of the abdomen
*Improves posture, by stretching anterior spine and strengthening posterior spine
*Stretches chest and lungs, shoulders and abdomen
*Helps to relieve depression, fatigue and pain of sciatica
*Opening chest space increases lung capacity therefore is therapeutic for asthma

For the athlete, this pose is great for a many reasons.

• First, sports of agility and speed often call for a supple flexible spine.  A back that can be open in all directions is more efficient to make wide receiving plays on the football field, acrobatic plays in soccer and strong swings on the tennis court.
• Second, upward dog stretches the quadriceps (front of the thigh) and the hip flexors (front of the hip).  Balance between the front and back leg will keep the leg in harmony and lessen the risk of pulled hamstring, or quad.
• Third, updog keeps the wrists strong and flexible which is the equation for power, and a strong stick play in hockey to a finessed shoot in basketball.
• Finally the ability the pose has to open the rib cage and increase the breath capacity is very interesting to athletes who have to deal with aerobic sports of endurance.  It also helps athletes who suffer from exercise induced asthma.

Poses like this are critical for a healthy back.  Sitting in the classroom or over a desk all day add to the problems of poor posture in young athletes.  Back bending poses like updog counteract this growing problem.  Once we are in better more lifted postures it automatically puts our abdominal organs in a better functioning position.  It is also a great pose to tone our arms and legs and open our hearts.

Although you should always consult your physician and research a properly-trained teacher before starting a yoga practice, there are a few instances where you should avoid this pose entirely:  If you have a history or are suffering from carpal tunnel syndrome, late stages of pregnancy, have had serious back injury, or disk problems.

Have fun exploring this pose and building a strong healthy body.