Top 5 Yoga Asanas For Cricketers
Cricket is a sport that requires great agility and balance. It also involves long playing sessions and hence, requires immense stamina.
Yoga is a practice that is effective in boosting one’s stamina on physical, physiological and mental levels. It improves aerobic and anaerobic endurance by increasing the strength of muscles and improving flexibility.
1. Baddha Konasana
Baddha Konasana, also known as Bound Angle Pose, is a seated yoga posture that involves your legs and hips. This pose helps you stretch the inner thigh muscles and improves your balance.
It also helps you strengthen your spine and back. It is recommended for cricketers who suffer from back and neck pain. This yoga asana also increases circulation in the connective tissues of your hips and groin, which helps ease menstrual cramps and abdominal discomfort.
People with groin injuries and a herniated disc should avoid this pose as it can increase pressure on these areas. It is important to consult a fitness professional before performing this asana for beginners. It is recommended to practice this asana for shorter periods at first and gradually increase your time as you gain expertise.
2. Marjhariasana
Marjhariasana or bidalasana is a Yoga posture that improves the flexibility of your back torso and neck. It also strengthens your abdominal muscles and stretches your spine. This pose helps to reduce stress and improves breathing, hearing and digestion. It is also a great yoga exercise for people with bronchial asthma as it may improve breathing problems and relaxes an individual.
From a hands-and-knees tabletop position, move the core muscles inward toward the spine and round the upper back gently. Then, bring the chin in and look forward as you inhale. Practice this simple yet beneficial pose daily for better body and mind, sleep quality and spine health. It activates the Manipura Chakra or Solar Plexus and aids in proper digestion, formation of nutrient juice and the circulation of blood to all parts of the body.
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3. Boat Pose
Boat Pose challenges the muscles of your torso and legs, especially your abs. It also tones your thighs and arms over time.
This pose is a great choice for cricketers because it strengthens your lower body, shoulders and ankles. It also improves balance, which is essential for playing cricket.
You can practice Boat Pose after you’ve warmed up with the previous poses. It’s a good idea to start with half boat first, where you keep your legs bent at the knees and only straighten them once you feel comfortable.
You should also avoid Boat Pose if you’re pregnant or in the first couple of days of your menstrual cycle. If you experience discomfort, stop and try another pose. You should also avoid this pose if you have a back injury or hip pain.
4. Utkatasana
Utkatasana, or Chair Pose, is a great asana for strengthening your legs. It also improves balance and stability. It can help alleviate fatigue in the legs and knees, as well as reduce back pain. It also helps stimulate the heart and abdominal organs.
This pose is known to activate the svadisthana chakra and promotes focus, inner power and determination. The name utkatasana is derived from the Sanskrit words utkta (intense or powerful) and asana (“pose”).
Performing this yoga pose regularly can help strengthen your legs, hips and arms. It can even increase your stamina and endurance. However, it’s important to take your time when learning this asana. Rushing through it can lead to injuries, such as knee adduction moment or hip pain. Beginners can use a wall for support to avoid any injuries.
5. Dandasana
Dandasana is also known as Staff Pose and is considered as the foundation for other seated Yoga postures. It helps the body align correctly and develops a sense of spinal and postural awareness.
It strengthens and stretches the legs, back and chest muscles. It is beneficial for those suffering from sciatica and pulmonary diseases like asthma. It also improves digestion, if practiced with proper breathing.
This asana also balances the Vata dosha, mainly Prana and Udana, thus enhancing concentration, focusing energy, balancing the flow of breath, calming the mind and nervous system, while reducing anxiety, anger and irritability. It also reduces fatty deposits in the abdomen and thighs. It also helps with a healthy pelvic floor and eases urinary disorders. Moreover, it helps the doer focus on their spiritual journey.
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