Yoga for sport: Routine for triathletes

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In Conscious Television we would like to present the yoga for sport course. In this video we are going to do a yoga practice for triathletes that consists of 3 series: the first is a pre-competition series, the second is for the moment between the bike and the swim and the third is for the transition from the bike to the run. The first series will be the longest because we are going to warm up all the joints for the swimming session while the other two will be to get rid of the sensations of the previous race and be active and ready for the next one.

Hi, I'm Rafael López

Welcome to the video block for athletes for Conscious television

The next video is the one dedicated to triathletes

This practice consists of 3 series

A precompetition series and then two series that we are going to do between cycling and swimming and between bike and race

The first is the longest, is the one that we are going to try to warm up all the joints to get ready for swimming, the following are going to be shorter and are just trying remove the sensations of the previous test, before undertaking the next

We start with your fingers crossed behind your back and with a very deep inhale we are going to open the chest raising out hands, trying to inhale as much as we can exhaling we bend over ourselves, we fall with our hands, and fold

Inhaling I lean on my fingertips, bend my knees, open my chest and pelvis exhaling I support my hands, we look for the ground

I support myself, I lengthen my chest a little with the support of my hands I cross my fingers again and expand the chest when inhaling, you will see that this gesture is very important to warm it well before swimming

Exhaling, we return to the ground I support my hands and we gather backwards

We are not going to get into a very demanding dog, I am not going to demand it, a lot of posture, I just want to accommodate myself in it

With next inhale I put my foot forward I settle my foot back and I'm going to open my chest up

We look at the hand, we move one hand away from the other, I do not look for rotation I seek to stretch the tissue, I do not seek to twist it from there I exhale, bend my knee, reach for support and lower my hand

And once I am in a comfortable support, the knee moves forward, the heel wants to sit on the ground, I nail the edge of the foot into the ground

Let's warm up the gesture to associate the movement of the hand the scapula, the ribs the breathing as later on in swimming I will do the opposite gesture here I dedicate a few repetitions as if I'm swimming on my back, I inhale every time I do the upper hemisphere I exhale, in the lower one

The look wants to accompany the hand the hand is not going to make it difficult for the eyes, I will not try to reach ranges that force me to change my voice

The neck wants to be comfortable and with an exhale I will return with my hand to the ground, change my back foot and settle back In the dog, again it is a friendly dog

I do not want to get deep into it

I want to balance sensations and compare how the two sides feel now, after closing that exercise that I just did now

When I have already accommodated the sensations and I notice my two sides equal we go to the opposite side

I put forward the other foot and with inhalation we open the chest

Don't go too far

We prefer to be short and comfortable than opening too much and not get down

We can also lean on the shinbone to get to the top, because the thing is to open the chest

It is not going deep into the twist

Inhaling, I will open up

Exhaling, I settle

And from there we go back again to draw a few circles

Pay attention to gesture and the comfort of that gesture, we do not want to be very demanding with the tissue yet

6 or 7 repetitions will be enough

Exhaling I put my foot back on the floor we walk with our hands forward

Inhaling, we open our chest

and exhaling we would be ready to enter the water

Then between water and bike I don't want to, I'm already tired, I'm already active, I don't want to get tired anymore, as in the water I'm always open it is the back string the first thing that keeps me in extension

The first thing we are going to do right out of the water is to ask that chain for space again, open the back part the bike will require me to stabilize my lumbar from a position where my chest is higher than my pelvis

We come to Ardha uttanasana, we force our hands against the shinbones, we press as if we wanted to walk away the box and the pelvis and here inhaling, we open chest, exhaling we adjust the lumbar to that gesture that the bike will require later

And once I have given options to my lumbar we open the tips of the feet out a little, we open the knees a lot down, we ask the lumbar that it adjusts to the position that it is going to demand on the bike, in this position I could be pick up my equipment after changing my shirt, getting ready to get on the bike, tying my shoes

It would not have to take a lot of time, I do not want it to affect the chronometer

But the idea is to prepare the lumbar for the bike

Once we got off the bike, we all know that the first kilometer we run it congested, it is difficult for us to open up because the hip flexors they are working on the bike posture, they are congested and the extenders, especially if I pedaled fully the hamstrings are very congested

So very simple again I will ask again to open the rear chain to decongest me, I walk forward I extend a leg and I accommodate the flexors there, asking again for amplitude

I go backwards, it could be this moment that I question myself yes the sneakers that I just tied it is too tight or not

I settle down

I check if I'm comfortable with it

I go back and now I would put the opposite leg

Again, I settle in the posture and once this is done I want to get out of the bike gesture

So I open myself up

Wide, inhaling a lot plethoric

I want to shrink my abdomen and open my chest fill me, open my back, re-manufacture the back and we would start the race from here

I have taken off weight of the bike before running

Finally, once the competition is over, we could do the same series that we did as the end for the series of runners, to decongest, unload the legs a little

and we would be complete

Thanks a lot!

Audio and subtitles

Audio:

  • English
  • Spanish

Subtitules:

  • English
  • Spanish

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