Our Playbook is a one-stop shop for News, Events, Press, Media,
Job Opportunities and much much more from the world of Athletic Republic

Complement Your Sports Training With Yoga

For any athlete to be on the top of their game, they need to take a holistic approach to their training. This means not only focusing strength and power but flexibility and core-stability as well as nutrition and psychological well-being. The British tennis player, Andy Murray has been on a winning streak this year, bringing home Gold at the Olympic games, as well as taking his second title at Wimbledon. He has credited his improvement this year to the inclusion of yoga moves in his routine. Yoga is great for improving flexibility, optimizing postural alignment and working on your core. You too can benefit from training like Andy Murray. In this post, Athletic Republic of Pittsburgh has a list of some of the best yoga poses for athletes to help prepare their body for maximim performance.


Begin by lying on a yoga mat or other comfortable surface. Keep your abdomen flat on the mat, bend your knees so that your feet come up towards your buttocks, reach your arms behind and take hold of your ankles. Keep your head facing forwards, now slowly lift your ankles away from your buttocks, keeping your pelvis on the floor and your back muscles relaxed. This stretch should feel sensational! You are stretching your chest, arms, and abdomen while strengthening your buttocks and lower back. Hold for 20 seconds and slowly release.

Pigeon Pose

One of the most common areas of tightness and injuries for athletes is the hip and buttock area. Protect yourself from these injuries by including a ‘hip opener’ stretch like pigeon pose in your workout. Start on all fours. Place your hands a few centimeters in front of your shoulders. Bring your left knee over towards your left armpit, with your left foot pointed towards your right armpit. Gently extend your right leg behind you, keeping the upper aspect of your right foot flat on the floor. If you can already feel a stretch in your left buttock, then this is the level for you. If not, gently begin to bend your elbows, move your head forwards and keep your back straight until you can rest your head and arms on the floor. Hold this stretch for 20 to 30 seconds and repeat on the other side. If you are looking for helpon reaching your best, speak with a professional by calling Athletic Republic Pittsburgh at 877 571 4042 (toll-free) and ask about the range of training options avaiable.

Cobra Pose

This pose is excellent for stretching your back, chest, and abdomen, as well as strengthening the posterior aspect of your upper back. Begin by lying face down on your mat. Bring your arms to your sides, bend your elbows and place your hands flat on either side of your lower ribcage. Keep your legs together, extended straight out behind you with your toes and the upper aspect of your feet flat on the mat. Engage your leg and butt muscles, and your abs, then extend your elbows and lift your upper body off the floor. Push your elbows back behind you and open your chest as much as you can. You should feel a stretch across your chest and stomach but no tension in your lower back. If you feel pain or discomfort in your lower back, gradually lower your upper body towards the ground until it eases off. Hold for 20 to 30 seconds.

Downward Dog

This moves stretches your legs, strengthens your core, and feels like giving your body a nice pat on the back after a heavy workout. Begin in a plank position with your arms extended directly below your shoulders and your legs extended straight behind you. Bend your knees slightly and push your butt back and up into the air, making a 45-degree angle with your arms at the floor. Your arms and shoulders should be completely extended. If you are able, try extending your legs and pressing your heels in towards the floor. If not, keep your knees slightly bent and enjoy this full-body stretch for as long as you can.

Increase Your Performance With Sports Training in Wexford

For help reaching your best, call Athletic Republic Pittsburgh at 877 517 4042 and ask about the sports training options available. With state of the art equipment, professional trainers can provide experienced advice and direction towards your fitness goal.