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.
O quê
Tadasana (Variation)
Por que esse nome?
The name is derived from the Sanskrit words ‘tada’ which means ‘mountain’ and ‘asana’ – ‘pose’. It is commonly known as the ‘Mountain Pose’.
Como fazer isso
- 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.
- Repita esse movimento de 10 a 15 vezes.
- To release, exhale and come back to Tadasana.
Quais são os benefícios?
- Improves posture, balance and concentration.
- Strengthens thighs, knees and ankles.
- Firms up the abdominal area.
- Alivia a dor no ombro.
- Reduces the condition of flat fleet.
O quê
Parsvottanasana (Variation)
Por que esse nome?
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.
Como fazer isso
- Fique em pé na postura 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.
- Repita essa pose do outro lado.
Quais são os benefícios?
- Stretches hamstrings, spine, shoulders and ankles.
- Alleviates lower-back strain.
- Strengthens and tones the legs.
- Melhora o equilíbrio.
- Melhora a digestão.
- Acalma a mente.
O quê
Parivrtta Parsvakonasana
Por que esse nome?
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’.
Como fazer isso
- Fique em pé na postura 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.
- Repita a pose do outro lado.
Quais são os benefícios?
- Melhora o equilíbrio.
- Aumenta a resistência.
- Melhora a digestão.
- 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.
