Year: 2025

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Asanas for Football Players

Football is a lot more than simply kicking the ball. The key to become a successful footballer is a combination of stamina, speed and strength. It is crucial to improve the body’s flexibility and range of motion to be able to kick stronger and aim for more shots. Players train vigorously on the big day. In this challenging and empowering process, it is imperative to prevent injuries. Without a thorough stretch before and after the match, the risks of damages are extremely high. Try out these yogic postures to lower the risk of any damage and enjoy a safe and successful game.


What

Tadasana (Variation)

Why this Name

The name is derived from the Sanskrit words ‘tada’ which means ‘mountain’ and ‘asana’ – ‘pose’. It is commonly known as the ‘Mountain Pose’.

How to do it

  • Begin with your feet shoulder width distance apart.
  • Inhale, interlocking your fingers and raising the arms up, lifting your body and balancing on your toes.
  • Exhale, coming back down.
  • Repeat this movement at your own pace 10 to 15 times.
  • Once you have completed this, inhale raising your arms up again with the fingers interlocked.
  • Exhale and bend to the right side.
  • Inhale coming back to the centre.
  • Exhale and bend to the left side.
  • Inhale coming back to the centre.
  • Repeat this movement 10 to 15 times.
  • To release, exhale and come back to Tadasana.

Which Benefits

  • Improves posture, balance and concentration.
  • Strengthens thighs, knees and ankles.
  • Firms up the abdominal area.
  • Relieves shoulder pain.
  • Reduces the condition of flat fleet.

What

Parsvottanasana (Variation)

Why this Name

The name is derived from the Sanskrit words ‘parsva’ which means ‘side’, ‘ut’ – ‘intense’, ‘tan’ – ‘to stretch’ and ‘asana’ – ‘pose’. It is also known as the ‘Intense Side Stretch Pose’. We will be doing a variation of the original pose with the help of blocks for a deeper stretch.

How to do it

  • Stand in Tadasana.
  • Spread your legs four feet apart. Rest your hands on your hips.
  • Inhale and turn your left foot in by 60 degrees and the right foot out to 90 degrees.
  • You can place blocks on each side of the right foot.
  • Exhale and slowly rotate your torso to the right.
  • Inhale and raise both arms up.
  • Exhale and bend forward from your lower back, placing your hands on the blocks.
  • Try to touch your forehead to the knee.
  • Stay in this position for 8 to 10 breaths.
  • Inhale, lifting the body back up.
  • Exhale and release the pose.
  • Repeat this pose on the other side.

Which Benefits

  • Stretches hamstrings, spine, shoulders and ankles.
  • Alleviates lower-back strain.
  • Strengthens and tones the legs.
  • Improves balance.
  • Improves digestion.
  • Calms the mind.

What

Parivrtta Parsvakonasana

Why this Name

This name is derived from the combination of Sanskrit words ‘parivrtta’ which means ‘revolve’, ‘parsva’ – ‘side’, ‘kon’ – ‘angle’ and ‘asana’ – ‘pose’. It is the ‘Revolved Side Angle Pose’.

How to do it

  • Stand in Tadasana.
  • Spread your feet 3 to 4 feet distance apart. Turn the left foot in by 60 degrees and the right foot out to 90 degrees.
  • Inhale raising both arms to shoulder level.
  • Exhale and bend your right knee. Twist from the waist and place your left elbow on your right thigh. Make Namaskara Mudra with your hands and look up.
  • Stay in this position for 6 to 8 breaths.
  • To release, inhale lifting the body up and exhale. Relax.
  • Repeat the pose on the other side.

Which Benefits

  • Improves balance.
  • Increases stamina.
  • Improves digestion.
  • Stretches chest, shoulders and groins.
  • Strengthens legs, ankles and knees.

Try out these asanas in order to improve your athletic performance. Let us ensure to take care of ourselves before we go into the field in order to give our level best! Practice sincerely and stay safe.

Home Archives for 2025 Page 6

Parima Shah

Parima Shah is an internationally certified registered yoga teacher (RYT500). She completed her teacher yoga training at Ayush Yogadarshanam in Mysuru and then, later, followed up with the Advanced Yoga Teacher Training course at World Peace Yoga School in Rishikesh. Since 2017, Parima has taken yoga classes at the ashram in Dharampur Ashram, in San Diego, and in San Francisco, where she currently resides. In addition, she has conducted yoga workshops at corporations in Silicon Valley. She specialises in Yoga therapy and children’s yoga.
Home Archives for 2025 Page 6

Asanas For Meditators

The science of Yoga offers asanas and techniques that can be practised at different times during the day by people from different walks of life. Let us acquaint ourselves with a few such asanas and techniques that can be practised in our daily routine.

Meditation is necessary for better spiritual, emotional and mental health. Despite its various advantages, sitting for long periods of time can be a challenge initially. Many seekers experience pain in their legs due to lack of movement, which does not allow them to stay focused in the practice of meditation. It is therefore extremely important to stretch out certain muscles in the hips and lower back to have a physically pleasant meditation session. Let us learn how to prepare ourselves through specific asanas to be performed before meditation and alleviate the unwanted pain and tension.


What

Malasana

Why this Name

The name is derived from a combination of two Sanskrit words: ‘mala’ which means ‘garland’ and ‘asana’ which means ‘pose’. It is also known as the ‘Garland Pose’.

How to do it

  • Stand with your feet hip distance apart and angled outwards.
  • Inhale deeply.
  • As you exhale, slowly bend your knees and lower your hips, coming into a squat. The knees should angle outwards, slightly wider than your torso.
  • Press your elbows along the inside of the knees and join the palms into prayer position.
  • Inhale as you lift and lengthen the torso. Keep the spine straight and the shoulders relaxed.
  • Hold this position for 10 breaths.
  • To release, bring your fingertips to the floor.
  • Inhale and slowly straighten your legs and come up. Exhale and relax.

Which Benefits

  • Stretches the thighs, groin, hips and ankles.
  • Tones abdominal muscles.
  • Increases blood circulation in the pelvic region.
  • Improves balance, concentration and focus.
  • Beneficial for pregnant women as practicing this pose helps during childbirth.

What

Baddha Konasasna

Why this Name

The name is derived from the Sanskrit words ‘baddha’ which means ‘bound’, ‘kona’ – ‘angle’ and ‘asana’ – ‘pose’. It is commonly known as the ‘Bound Angle Pose’.

How to do it

  • Sit in Dandasana.
  • Bend your knees and join both the soles of your feet.
  • Inhale and pull the feet as close as possible towards the body.
  • Exhale and push the thighs and knees towards the floor keeping the spine erect.
  • Breathe normally and motion the legs like a butterfly flaps it’s wings by moving the knees up and down.
  • Continue this movement for about 12-15 times.
  • Exhale and slowly extend the legs back into Dandasana.

Which Benefits

  • Stretches the groin and inner thighs.
  • Opens pelvic region.
  • Beneficial for the lumbar (lower back) region.
  • Stimulates abdominal organs and improves blood circulation.
  • Therapeutic treatment for asthma, infertility, high blood pressure and flat feet.

Let us gift ourselves a comfortable meditation practice by performing these asanas. The pain might not go away in a day, however constant and sincere efforts will definitely show results with time. So prepare yourself before sliding into meditation in order to enjoy a pain-free experience.