Did you know that by adding a few simple yoga moves, football players can increase their joint mobility and muscle protection, help injury prevention, and improve their chances of a speedy recovery? Many coaches are using yoga and mindfulness to provide the necessary toolbox for players to cope and relax under enormous amounts of pressure.
Here are some postures you can practice at home on Super Bowl Sunday to enhance your enjoyment of the game. These poses are suitable for both children and adults, and can be a fun family activity before or after the Super Bowl!
RECLINING PIGEON POSE: This stretch helps ease tight hips and also is a great preventative stretch for the knees. Lie on your back with your knees bent and the soles of your feet on the floor. Cross your right foot over your left knee with your right knee sticking out to the side and your right foot flexed. Reach behind the hamstring on your left leg and hug it toward your chest. Keep your head flat on the floor by tucking your chin down. Hold this pose from 15 seconds to 2 minutes before switching sides.
DOWNWARD FACING DOG POSE: Come onto your hands and knees. From this position, tuck your toes behind you and straighten your arms out in front of you. The focus is to stretch your back fully; hence, try to work on bringing your heels to the floor without straining your calves or Achilles tendons. This posture not only releases tension in the upper spine and neck, but also lengthens the spine. It also strengthens the hamstrings and arms.
BRIDGE POSE: This is a backward bending pose which energizes and opens the body, particularly the upper spine and chest area. This posture also builds core and lower body strength and stimulates the endocrine and nervous systems. Lie on your back with your knees bent and feet hip-width distance apart. Your arms should be at your sides with your palms facing downward. Take a deep inhale through your nose, and on the exhale, lift your pelvis up as high as comfortable. Take several deep breaths in and out through your nose in this position.
