The Athletes Guide to Yoga

This app features 5 sessions and over 110 minutes beautiful shot video.
All videos are narrated by Sage Rountree.

Yoga makes good athletes better. This time-honored discipline imparts flexibility, balance, and whole-body strength, creating improvements in an athlete’s form, efficiency, and power. In addition, yoga’s attention to concentration and breath awareness improves mental focus and mental endurance—hidden assets that become especially important at the end of a long training session or race. In The Athlete’s Guide to Yoga, yoga instructor, endurance athlete, and coach Sage Rountree and two of her pupils demonstrate three levels of modifications appropriate for athletes.

Choose from 5 preset routines targeting different points in the training cycle and addressing specific problem areas, or arrange segments in any order to build a custom workout lasting anywhere from two minutes to two hours.

1. Yoga for Flexibility
Triathlon and running coach Sage Rountree and two of her students lead you in this practice appropriate for building or maintaining flexibility during your athletic training. You’ll spend a few minutes getting to know your breath, then warm up your back before enjoying Sage’s approach to moon salutations, which work your side body, including the inner thighs and obliques, in new ways. You’ll move into a plank-based sequence for core strength and camel pose for opening your heart. Finally, you’ll target your hips, hamstrings, and IT band before resting in corpse pose to begin integrating the practice.

The models demonstrate three levels of modifications. Laurence Wilkinson, on the left, shows ways to make the poses easier for beginners. Sage Rountree, center, demonstrates the next stage, while Dan Lehman, on the right, models more intense expressions of the poses. Please follow whatever variation feels most appropriate for you from session to session.

2. Building Core Strength
Build core strength holistically through balance poses and poses targeting the abs, back, and hips.

3. Opening the Hips
These hip stretches bring strength, balance, and flexibility into the often-tight area around the hips and hamstrings. Hold each of the stretches until you feel a pleasant release; avoid strain, and don't let these hurt your knees.

4. Stretching the Shoulders
Stretch your entire upper body with both dynamic movements and static stretches. Work the shoulders, chest, and spine to get more freedom for your sport.

5. Encouraging Recovery
Get a jump-start on your recovery with these restorative poses. Use a pillow or a folded blanket as your prop and relax completely. If you like a longer hold of the poses, pause the program and enjoy each for up to 15 minutes.

Curated by:

Sage Rountree


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