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 “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.
2. Warrior III
Purpose: Strengthens the lower legs, hips, and core; stretches the hamstrings and builds balance.
How to: Do three sets of five breaths on each side.
3. Bridge Pose
Purpose: Builds strength in the glutes and hamstrings while stretching hip flexors, abs and chest. It’s a great antidote to tightness caused by cycling.
How to: Do three rounds of 10 breaths.
4. Cross-Legged Twist
Purpose: This relaxing twist stretches the hips and chest while improving rotation in the spine, which helps with your swim stroke.
How to: Stay 15–25 breaths on each side.
5. Legs Up the Wall
Purpose: Fosters recovery while stretching hamstrings and chest.
How to: Stay five minutes or longer.
Find more poses for athletes and learn how to develop your own at-home yoga routine with Everyday Yoga ($22, Velopress.com).
Republished with permission of VeloPress from Everyday Yoga by Sage Rountree. Photographs by Seth K. Hughes.