Yoga For Endurance Sports: It Will Help To Keep You Moving

A yoga for endurance sports routine builds strength and mobility

In the light of yoga for endurance sports, I teach a Stretch class at the Wisconsin Athletic Club twice a week. (Or I did, until the pandemic shut the gym down.)

We focused not as much on static stretching – which is simply holding a stretch – but on mobility and dynamic stretching.

And since most of us are older, we did a lot of work on our hips, working to “open” the movement of our hip muscles, ligaments, tendons, and joints.

Yoga Helps Our Focus and Concentration

I’m a pretty high energy person. I need to be moving.

Yoga for endurance sports, for me, is a chance to work on relaxing my mind and body while moving, a perfect combination.

I can improve my focus and concentration, especially during endurance sports like running and cycling.

I always start my practice with a focus on my breathing. I inhale through my nose and exhale from my nose.

Sometimes during the practice, as the poses are more challenging, I need to breathe from my mouth.

Always, though, I’m trying to fill my belly with air.

And when the pose or flow gets challenging, I’m immediately focusing on getting breath into my belly.

Yoga for endurance sports is a great tool.

We tend to move in one plane – forward – so moving and twisting in yoga poses restores some balance to our body.

Plus focusing on my breath grounds me.

This yoga routine combines some Sun Salutations with some hip opener work.

Yoga for Endurance Sports Helps Breathing Focus

Start in a standing at attention pose.

Plant your feet solidly in the mat, shoulders rolled back, and arms at your side, palms slightly open.

Focus on your breathing.

Start by inhaling and expanding your belly, then diaphragm, then chest. Exhale by emptying your chest, then diaphragm, then belly.

Once you are able to focus on your breathing, start the practice.

Some of the poses you can hold for as long as you’d like!

When arriving in each post, return your focus to your breathing. If you are having trouble with your breath, relax the pose a bit. This is a best practice of yoga for endurance sports.

Strength and Stretch Yoga

  • Forward Fold (FF),
  • Half-Lift (HL),
  • High to Low Plank (HLP),
  • Cobra (C) or Upward-Facing Dog,
  • Down Dog (DD)
  • Kneeling Crescent Lunge to Half-Split for mobility.
  • Flow: HLP/ C/ DD
  • Other side with kneeling lunge/ split
  • Flow: HLP/ C/ DD/ FF/ HL/ FF/ Mountain (Repeat several times)
  • Chair
  • Flow: FF/ HL/ HLP/ C/ DD
  • Warrior 2
  • Side Angle
  • Reverse Warrior
  • Flow: HLP/ C/ DD
  • Warrior 2
  • Side Angle
  • Reverse Warrior
  • Flow: HLP/ C/ DD/ FF/ HL/ FF/ Mountain (Repeat several times)
  • Flow: FF/ HL/ HLP/ C/ DD
  • Dolphin
  • Child’s Pose
  • Seated Butterfly
  • Seated Cross-Legged
  • Baby Cobra
  • Locust
  • Half Bow
  • Flow: HLP/ C/ DD
  • Half-Pigeon
  • Flow: HLP/ C/ DD
  • Other side Half-Pigeon
  • Flow: HLP/ C/ DD/ FF/ HL/ FF/ Mountain

What questions do you have about yoga for endurance sports?

What do you want to know about endurance sports training and yoga?

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