advantages of yoga in sports

 Yoga has a wealth of benefits for athletes, and it’s worth trying if you want to gain strength, flexibility, and balance. It may help improve your range of motion, mobility, and coordination, all of which can boost your performance and prevent injury.

Mountain Pose (Tadasana)

This pose looks easy, because it’s basically just standing. But it’s the basis for all the other standing poses and inversions.

If you do this actively, you’ll be working your torso and legs, and you’ll be grounding yourself. This can be great for confidence and easing anxiety.

1. Stand with your big toes barely touching, and your heels slightly apart. A good way to gauge your stance is to see if your second toes are parallel.
2. Press into all four corners of your feet: big toe, little toe, right side heel, left side heel. As you push into your feet, feel how that engages your entire leg and keeps those muscles active.
3. Take a deep breath and roll your shoulders up and back, releasing them down, so your shoulder blades are resting toward each other and your neck is long.
4. Take a few deep breaths here. Close your eyes if you like.travel through the world in yoga.

Forward Fold (Uttanasana)

When you’re ready to move on, take a deep breath.

1. 1. Get into position. Your feet should either be hip-width apart or together with the base of your big toes touching (depending on your balance). Keep your back straight and your arms at your side. Lift and spread your toes, then shift your weight to find the proper balance.
2. 2. Engage the leg muscles. Firm your quadriceps, elongate your tailbone, and lift your kneecaps slightly. Keep your legs straight but avoid locking your knees, which can place unnecessary stress on your joints. Pinch your shoulder blades and align them with your hips.
3. 3. Lengthen your body. The crown of your head should extend towards the ceiling along with your sternum without pushing your lower ribs forward. Widen your collarbones, and keep your arms at your side with your palms facing frontwards. You can also put your hands in the prayer position in front of your chest, also known as Anjali Mudra.