Strengthen the muscles under use by practicing yoga
Strengthen the muscles under use by practicing yoga
It’s easy to fall into a training routine to strengthen areas that are most important for your sport.
In fact, the most serious athletes want to focus on improving the muscles that affect their performance.
However, athletes must remember that the body is connected; when you neglect one area of our body, it creates weakness and imbalance.
After some time and overuse, imbalances in the body can trigger discomfort in ligaments and
joints, which can lead to more serious injuries.
Athletes put their bodies through a lot of movement during practices, and they tend to forget the little areas of the body that actually take most of the weight and do most of the work.
joints, which can lead to more serious injuries.
Athletes put their bodies through a lot of movement during practices, and they tend to forget the little areas of the body that actually take most of the weight and do most of the work.
Throughout this book you will learn poses that focus on all areas of the body, and especially in chapter 8 you will notice the small muscles.
For now, practicing the wrist stretch will remind you of the importance of the small muscles and joints that athletes too often take for granted.
This pose will help with the mobility of your wrists not only for yoga but also for sport and training.
Muscles
Pronator quadratus, flexor carpi radialis, flexor carpi ulnaris, brachioradialis, palmarbrevis, flexor digitorum superficialis
1. Start on your hands and knees.
2. Align your shoulders over your wrists and hips over knees.
3. Turn your right hand clockwise around so that your fngers point to your right knee.
4. Plant your palm down on the mat.
5. Keep your right arm straight and your right shoulder back away from your ear.
6. Keep your palm flat on the mat.
7. Shift your hips back slowly toward your heels until you feel a stretch in your lower arm (fgure 1.7). Hold this position for 5 to 10 breaths.
8. To come out of the pose, shift your hips forward.
9. Repeat on the left side, turning your left hand counterclockwise.
pressing them together. Slowly lower your wrists and lift your elbows up (figure 1.8).
7. Shift your hips back slowly toward your heels until you feel a stretch in your lower arm (fgure 1.7). Hold this position for 5 to 10 breaths.
8. To come out of the pose, shift your hips forward.
9. Repeat on the left side, turning your left hand counterclockwise.
Modifcation
Come to seated position on your knees and bring your palms together in prayer,pressing them together. Slowly lower your wrists and lift your elbows up (figure 1.8).
Safety Tip
You should feel a good stretch in the wrist, without pain. If you feel pain, you have
stretched too far.
stretched too far.
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