Role of Yoga in The Preperation of An

ROLE OF YOGA IN THE
PREPERATION OF AN
ATHLETE
Introduction
Yoga has many health benefits for athletes, andit helps 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.
Ancistors found that by practicing the physical postures of yoga, sports
man could become more peaceful and in turn achieve greater focus.
They also found by returning the body to its natural state that they could
dramatically improve physical capacity, part of why many of today’s top
athletes consider it a staple in their training.
Yoga not only flexibility but also posture, body mechanics, and awareness,
yoga can make every form of training we do more effective and efficient.
Although athletes are allowed to practice most of the asanas,Here some
yogic Practices recommended for athletes:
1. Tadasana
2. Adhomukhashwanasana
3. Smantharasana
4. Trikonasana series
5. Pavanmukasana series
6. Chaturanga Dndasana
7. Balasana
8. Uttithpadasana
9. Padahastasana
10. Suryanamaskara
Pranayama:
AnulomaViloma
Bhramari
Sitali
Sitakari
Meditation:
Sthula Dhyana
Jyotir Dhyana
Kriyas:
Jala and Sutra neti
Dhauti
Trataka
Mental well being and Anxiety:
Gurudev Sri Sri Ravi Shankar on the mental health of athletes
Mental health is absolutely important. If you are not happy, if you are not
cheerful doing whatever you are doing, then there will be no point of doing the
things.
Games are something that come out of a very happy spirit and if athletes are
not happy, it shows that they need to do something.
Many Olympic athletes are doing Sudarshan Kriya to keep their mental health
robust. You need stamina, not just physical stamina but mental vibrancy as
well, and meditation and yoga will give you that.
Yoga benefits all your internal systems and helps maintain mental balance. All
sports require focus and presence of mind.
To become single-minded, meditation is required.Before your practice, practice
the Sudarshan Kriya and sit for 10 minutes in a guided meditation.
Depression:
Yoga has been able to tackle many of the different aspects that people
face mentally on a daily basis, according to Harvard Medical School. As a
natural anxiety-relief method, it promotes self-soothing techniques
through such strategies as meditation, relaxation and exercise.
Dealing with thoughts is also plays important role in this,
Just when you need some calm and peace within, your mind chatters ten
to a dozen with distracting, demotivating, and depressing thoughts.
when you practice pranayamas like Bhastrika, you are just in the
moment.When you have thoughts, just write down all the thoughts in
your mind - and you will see that only the important thoughts will
remain.
Just let your thoughts enter and exit your mind. Breathe in, breathe out.
Self actualization:
 Self actualization is the realization or fulfilment of one's talents and potentialities,
As sports man move up the triangle, the next need is safety and security, then love
and intimacy, then self-esteem, and then at the top: self-actualization. At this level,
Maslow claims, a person can achieve their fullest potential.
Yoga, at least the Westernized version of it, shares the same beliefs about self-
actualization. It's crowned as the pinnacle of the practice-- the union of body, mind,
spirit
According to yoga, breathing from the right nostril affects the left-part of the brain
which performs the intellectual, conceptual and analytical functions. It is where our
thinking, reflection and analysis take place.
However, when we breathe from the left nostril, it affects the right side of the brain
where all linguistic and artistic functions reside. To balance the brain, Yoga offers
some simple breathing exercises through the nostrils to fuse the two segments to
dish out its maximum potential.”
The control of the body, or senses, which yoga is known for, is
actually about progressive development of bodily potential.
Athletic Performance Benefits of Yoga: 7 Forms of Movement
1. Standing Poses – Build leg-strength as well as flexibility in the hips and
hamstrings.
2. Balancing Poses – Increase body awareness, stabilization, and proprioception.
3. Backward Bends – Improve posture, respiration, digestion, and elimination.
4. Forward Bends – Promote health of posterior chain and help balance
autonomic
nervous system.
5. Inversions – Improve immune function and enhance circulation in legs.
6. Arm Balances – Build core and upper-body strength and improve balance/body
awareness.
7. Twist – Improve posture, shoulder-mobility, respiration, digestion, elimination,
and health of spine and nervous system.

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