Yoga as a tool for cross-training

This post was written by Amberly Mallon, supervisor, athletic training, Parkview Sports Medicine.

Yoga is a form of exercise that can be used to build strength, flexibility and balance, and is great for active recovery. Additionally, yoga can contribute to stress relief, mindfulness and improved mood, which can result in better overall function. Whether you are a beginner or advanced yoga enthusiast, there are endless possibilities of yoga poses to combine for your specific activities and goals.
 

Popular poses

Outlined below are some common yoga poses you can add into your weekly workout plan. A general rule of thumb would be to start with yoga 2-3 times a week. As you become more comfortable, you can work up to doing yoga 5 times a week. If you experience pain or discomfort with specific movements, try a modified pose or skip that exercise entirely.

Try these beginner yoga poses to get you started:

Downward dog

1. Prop your feet up on your toes.
2. Push your body up into an inverted V position with your elbows and knees straight.
3. Hold this position, feeling a stretch through your back and legs.

Cat/Cow

1. Slowly round your back up toward the ceiling.
2. Let it sag down to the floor while looking up.
3. Repeat.

Cobra

1. Place your hands next to your chest on the floor.
2. Push your hands into the floor and lift your chest off the floor, straightening your elbows.
3. Keep your pubic bone on the floor. Gaze forward.
4. Return to lying on your belly.

Child’s pose

1. Begin on all fours.
2. Sit your hips back while reaching your arms overhead and lowering your chest to the ground.
3. Hold this position.

Warrior Pose I

1. Place one foot on the ground between your hands.
2. Rotate your back foot 90 degrees.
3. Raise your arms toward the ceiling, keeping your front leg bent and back leg straight.
4. Hold this position.

Tree Pose

1. Slowly slide one foot up your other leg, using your hand to pull it further if necessary.
2. Bring your palms together into a prayer position in front of your chest and hold.

Places for yoga guidance

Local classes

• Fort Wayne Parks and Recreation
• Fort Wayne Dance Collective
• Fort Wayne Ballet Community Classes

YouTube channels

• Yoga with Adriene
• Breathe and Flow Yoga