You may be wondering… but what does yoga have to do with it with this magazine? And I give you the answer: ALL.
La search for mobility has become a cornerstone for any self-respecting crossfitter, because everything starts from there: in being able to perform each skill with technique and precision that we read in the most varied WODs.
There are countless times in which we have reiterated the concept:
And here yoga comes into play, an activity that in addition to doing good for the mind, is very good for the body! Especially for women, which I want to focus on today.
I started in this lockdown to do some lessons and I must say that I immediately fell in love, so I would like to share with you 4 perfect yoga positions for us, the lionesses of the box.
Index
Warrior 1
Bring your left leg back and bend your right knee while holding it above your right ankle. Place your left foot flat at a 45 degree angle.
Make sure your right ankle and foot are at a 90 degree angle (pointing forward) and that your right heel is aligned with your left heel.
Keep your torso straight and raise your arms up, fingertips up. Look forward, with your head in a neutral position. Hold for a few breaths and repeat towards the other side.
Benefits of this position
- Strengthens and stretches the quadriceps, hamstrings, ankles and hip flexors (Think lunges, to split jerk and box jump);
- Increase the resistance of the legs
- Win the battle against the T2B e rope climb thanks to stronger hip flexors, quadriceps and hamstrings.
- It helps for a greater elongation of the chest and lungs, shoulders and neck, but also of the belly and groin (psoas).
- It strengthens the shoulders, arms and back muscles.
Position of the Pigeon King
Sitting on the ground with your right knee bent, your left leg long behind you, forming an angle between your left shin and your thigh bone.
Get down on your elbows or forehead, and relax by bending forward over your shin. Hold the pose for 1 to 5 minutes. Release and repeat on the other side.
Benefits
- It opens up your outer hips and thighs allowing you to reach maximum depth in all of yours squatting
- Inner Groin Stretch, for those who sit at a desk or carry their kids around in the car all day.
- It softens the hip flexors of the rear leg and gives you maximum mobility for your favorite exercise… i BURPEES.
Forward bend - Prasarita Padottanasana
Standing on the mat, keep your legs wide apart.
Bend forward with your hips and bring your arms up or rest them on the floor.
For a greater stretch, hold them behind your back, with your hands crossed. Stay there for five breaths.
Benefits
- Loosens the hamstrings and prepares the posterior chain for the deadlift.
- It opens the shoulders and improves the position of the head
- Greater stability
- Stretches the spine and decompresses
Lightning Position - Vajrasana
Sit back on your heels and relax. Stay in position for 5 breaths.
Train this position until you stay 3 minutes a day. If it seems too easy, lean forward and place your hands on the floor to take some of your weight off your heels.
Benefits
- Help the recovery after the race
- It opens up the plantar fascia, as well as the connective tissue and muscles around the calves.
Did you like these positions? Is there any other yoga that you think is essential? Write it in the comments! And remember to follow us on our dedicated Telegram channel