From enhancing performance to achieving overall physical and mental fitness, Yoga has several benefits for athletes
Though scientific inputs and technological advances have been introduced to sports nowadays, human performance is still the prime concern. Also, lifestyle disorders cropping up due to stress, anxiety and tension have increased manifold. In such a scenario, the sports arena is also not devoid of stresses and strains. Athletes are required not only to perform to the best of their abilities but also to constantly upgrade themselves. In a bid to enhance their performance, they can practice Yoga besides other physical training.
When incorporated into sports training, Yoga enhances cognitive abilities like focus, concentration and helps an athlete to cope up with anxiety. Yoga is safe for people of all ages. It is a cost-effective method of developing flexibility, functional strength and boosts the ability to deal with frustration and self-esteem. Sportsperson practicing Archery, Shooting, Golf, etc.—which are considered to be mental sports—can gain a lot of insights and better their performances by taking up yoga training.
Ensuring overall fitness
It is important to remember that fitness is different from athletics; all athletes are supremely fit, but mostly at that one skill-specific task. In fact, most injuries occur as the most of the sportspersons are poor on overall fitness. They may not be as flexible or mobile in the hip area as they should be, and therefore, they snap a hamstring or pull the groin.
So, here Yoga plays a pivotal role by making the whole body flexible while maintaining the range of motion. While training our body for sports, we focus on particular muscles and part of our body which makes one muscle strong and rigid, while the other lacks. Traditional training always focuses and utilises specific domains of fitness of an athlete. Yoga, in contrast, simultaneously enhances overall fitness. As our body is a well-connected system, it needs overall balance between each muscle, organ and system.
Of maintaining steady breath, changing positions
The premise of Yoga differs from specific types of training because of its multifaceted requirements that challenge the body in varied ways. When done properly, athletes can optimise the body functioning by maximising the movement affordances and minimising the movement constraints. The physical practice of Yoga consists of maintaining regular and steady breathing while changing the positioning of the body through a series of Asanas (static postures) during which all the targeted and supporting muscle groups are engaged (under tension). Connecting breathing mechanics to an engaged musculoskeletal system—while performing the poses—provides a holistic challenge to the whole body. For example, when adopting a Warrior 2 (standing lunge) position an upright torso is twisted inward and the hips and head are twisted in the opposite direction; with emphasis on the muscular effort of the arms and legs. The arms are aligned with the shoulders and are stretched outward as far as possible while hyperextending and internally rotating the trailing leg. During these movements, the timing and duration of each breath are regulated to coincide with the duration of each pose as well as with the initiation of transitions between each pose.
Enhanced alignment
Yoga is an activity that can simultaneously enhance several specific components of fitness. For instance, following weeks of practice, joints comprising movement in their kinetic chains may be optimised through increased alignment, increased range of motion, and greater muscle fibers. This more optimal performance occurs as flexibility increases and muscle tension reduces thereby producing a greater stretching effect on the surrounding connective tissue to ultimately “loosen” it, thus, reducing the load placed on the ligaments and joints. In this way, new movement options become possible as connective tissues become laxer, muscles become more active, and joints move more freely.
Maximising balance
Because of its multifaceted emphasis, Yoga is a highly structured activity that mimics critical aspects of athletic performance including balance, flexibility, muscular strength, muscle endurance, and movement efficiency (coordination). As such, practising Yoga may have a uniquely positive and varied impact on athletic performance. For instance, successful soccer players must continually move their body in one of a variety of different directions while simultaneously maintaining the balance and extending joints beyond a normal range of motion. Similarly, an evolved Yoga session maximises the balance and joint range of motion by consciously transitioning the body through a series of constraining positions as fluidly and efficiently as possible in contrast.
Ensuring overall well-being
Researchers suggest that a regular Yoga practice session may increase the flexibility and balance as well as whole body measures of athletes and therefore, may enhance athletic performances that require these characteristics. Also, Yoga supports in increasing their emotional and mental wellbeing by ‘pranayama’ and meditation. Yoga (like breathing techniques and yoga-nidra, savasana) helps in giving deep relaxation to the body and mind, which in turn helps in muscle recovery and overall well being. It can help the athlete to maintain certain mental and physical balance in demanding situations. It also helps in improving their immune system while protecting from harmful diseases and the hormonal balance is taken care of.
Practising Yoga has been associated with many positive outcomes in various aspects of physical performance and well-being. The positive health outcomes that have been observed include a decrease in blood pressure, a decrease in blood lipid values, a decrease in body mass index, as well as an improvement in pulmonary function. From a performance standpoint, Yoga has been reported to enhance muscle torque, increase in handgrip strength, decrease low back pain, delay the onset of muscle soreness following strenuous activity, increase flexibility and balance as well as improve cardiovascular performance. The impact of Yoga has also been linked to improvements in mental health. Such positive influences include reductions in anxiety, depression reduction, enhanced the state of relaxation, and enhanced motivation.
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