Goalie Yoga Power Sequence

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Mountain Pose

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Inhale; lengthen the spine and reach toward the ceiling. (1 breath)

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Back-bend

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Keep your inhale and reach back extending the spine

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Forward Bend

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Exhale; swan dive forward and reach down with straight legs and feet together

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Powerful Pose

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Bend the knees with your fingers to the ground and your weight on your heels knees pushed out; reach up and breath (3 breaths)

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Complete the above sequence 3-5 times or until you feel prepared

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Down Dog

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Jump/Spring or walk back; push back on the heels and breath (3 breaths)

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Up Dog

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Inhale; flow through push up position to your toes and hands

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Down Dog

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Exhale; back to down dog (3 breaths)

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Straight Leg Raise

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straiten 1 leg back; do not bend a the knee

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Long Lunge

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Drive your knee to your nose and step between the hands

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Warrior I

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Plant the feet with the front leg sitting deep on the heel arms up (3 breaths)

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Warrior II

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Rotate your torso to square up the hips and reach; gaze over your finger tips (3 breaths)

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Triangle Pose

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Take your same arm down to the inside of your leg counterpart and straighten that front leg; look up (3 breaths)

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Warrior with a Twist

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Bring the opposite elbow to your opposite knee and rest hands in prayer position (3 breaths)

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Down Dog

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Exhale; back to down dog (5 breaths)

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Up Dog

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Inhale; flow through push up position to your toes and hands

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Pigeon

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Drop the back knee and slide the front knee to a 90 degree angle (3 breaths)

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Work the opposing leg and complete the above sequence 3 times

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Savasana

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Lay in complete relaxation to connect the body and mind for at-least 10 minutes; reflect on your game and enjoy!

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