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!