This winter, your weekly workout routine could benefit from a few simple yoga poses. “Triathlon training requires repetitive movement that creates imbalances in the body,” says Sage Rountree, a triathlete, coach and author of the recently released Everyday Yoga. “Practices like yoga help balance strength and flexibility to ward off injury and help you recover faster.”
If you’re not an experienced yogi, the off-season is the perfect time to try new things. Rountree recommends finding a Yoga 101 or Yoga Basics class to learn proper alignment before starting an at-home routine.
Perform the poses and sequences below in this order for a balanced, all-purpose yoga routine. Do this sequence three to four times a week in both the off-season and in season. As you approach your “A” race, reduce the amount of time you spend in the strength poses and instead focus on the final two poses.
1. Crescent Lunge
Purpose: Builds strength in the front lower leg and glutes while cultivating flexibility in the hip flexors of the back leg. This translates to a more fluid stroke and stride, and less stress on your back. How to: Hold for 10 breaths each side.