Goalie Yin (deep restorative) Yoga

Goalie Yin (deep restorative) Yoga

Goalie Yin (deep restorative) Yoga


Toes Pose (5 minutes)

Establish your breathing; the further you sit back the more you will stretch

Frog with forehead resting (5 minutes)

Place your hips and knees to the outside of the mat; sink in and breath

Frog with a Twist  (3 minutes each side)

Execute frog pose with 1 shoulder to the ground

Child’s Pose (5 minutes)

Keep your knees out but move your feet together and sit back on the heels

Seal Pose (3 minutes)

Dig in the toes and extend from the legs through the torso gazing slightly up

Deep Squat (5 minutes)

Keep your weight on the heels and sit back; hands to prayer with your elbows pushing knees out

Dangle (3 minutes)

Standing forward bend with cradled arms allowing gravity to pull you down; feet together

Butterfly (5 minutes)

Sit back feet together with knees flowing out; grab the toes and lean forward for 75% of a stretch

Shoelace (3 minutes each side)

Place 1 leg under and one leg over until your knees are aligned atop one another

Dragonfly (5 minutes)

Wide legs leaning forward to get 75% of a stretch; rest and remember to breath

Pigeon (3 minutes each side)

Place 1 leg under you knee at a 90 degree angle; use a pillow or block under you hip for support

Hip internal rotation  (3 minutes each side)

Lay back feet planted flat on the ground and allow one leg to rotate inward at a 75% stretch

Supported Fish (10 minutes)

Feet planted flat on the ground with knees together and no curve in the spine; rest and reflect

Goalie Yoga Power Sequence

Goalie Yoga Power Sequence

Goalie Yoga Power Sequence


Mountain Pose

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

Back-bend

Keep your inhale and reach back extending the spine

Forward Bend

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

Powerful Pose

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

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

Down Dog

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

Up Dog

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

Down Dog

Exhale; back to down dog (3 breaths)

Straight Leg Raise

straiten 1 leg back; do not bend a the knee

Long Lunge

Drive your knee to your nose and step between the hands

Warrior I

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

Warrior II

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

Triangle Pose

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

Warrior with a Twist

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

Down Dog

Exhale; back to down dog (5 breaths)

Up Dog

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

Pigeon

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

Work the opposing leg and complete the above sequence 3 times

Savasana

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