YOGA “Yoga brings awareness to alignment and posture,” Schneider says. Some of her favorite positions for long-distance competitors:
Warrior II: (Virabhadrasana II)
Increases leg strength, stretches groin, chest and shoulders, and improves endurance and fatigue.
Start in standing position with arms at sides. Step left leg back about four feet wide, keeping right foot pointing forward and pointing left foot toward the left wall. Open arms wide to shoulder level, palms down. Bend right knee to 90 degrees on top of right ankle. Belly draws in and tailbone drops toward floor so low back is not arched. Torso is verti- cal, neither leaning forward nor back. Reach through arms and fingertips, taking five to 10 breaths. Repeat other side.
Extended side angle: (Utthita
Parsvakonasana)
Creates more room in the diaphragm, giving the lungs more capacity and increasing stamina. Helps lengthen the obliques, separates the hip and pel- vis area from the ribcage and stretches the groin, spine and shoulders.
From Warrior II, stay in legs and lift the rib cage while breathing in. Exhale, reach right arm forward and toward the floor. Left arm extends straight up, then extends forward at an angle. Hips open, torso aligns over front thigh, back leg is strong and straight, chin is gently tucked, and neck is in line with spine. Eyes may look up at the left hand or down at the right foot.
Karen Hess is a marketing communications consultant in Cleveland.
(Twisted) Chair pose: (Uktasana)
Focuses on strengthen- ing the thighs, but also increases flexibility in the shoulders and chest and improves strength in the ankles, calves and spine.
Start standing, bend knees and raise arms forward, shoulder level. Root down into heels and drop hips an inch or two lower, working toward getting thighs par- allel to the floor. Tuck the tailbone down and draw the belly slightly in and up, dropping shoulder blades down the back. Keep arms as straight as possible, lift- ing arms up to the ceiling with palms facing inward. Hold for five to 10 breaths. To come out of pose, inhale while straightening knees, then exhale while placing arms alongside body.
Bow pose: (Dhanurasana)
Helps increase lung capac- ity, reduces fatigue and anxiety, and stretches the front of the body (thighs, groin, abdomen, chest, throat and deep hip flexors). Back bends can improve posture and increase energy.
Lie on belly (if needed, use a folded towel or blanket to pad hip bones) and reach hands back alongside hips. Bend knees and reach back with hands to grab ankles, keeping knees the same width as hips. Shins move back, chest moves forward and neck is neutral (avoid looking up). Draw the tops of shoulders away from ears. Breathe deeply in the back of torso, five to 10 breaths. Lie quietly for a breath or two and repeat.
Eagle pose: (Garudasana)
Brings the body into a sense of balance and stabil- ity, opening up the upper back and rear-deltoids, gently opening the hips, strengthening the ankles and stretching the calves.
Start in a standing position and bend knees into chair pose. Balance on left foot, wrapping right thigh over left thigh, and point the right foot and toes to floor. Stretch arms out wide, wrap right arm under left arm and bend elbows, lift- ing elbows up to shoulder level with forearms straight up and moving away from the face with palms facing inward. Sink lower into the left leg. Lift elbows up and reach fingers to ceiling. Breathe five to 10 breaths and switch sides. n
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OHIO SPORTS & FITNESS 35 [April/May 2011]
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