Friday, January 17, 2014

Trihardist Workout: Pre-Season Yoga Part II

Last time, I shared my lower-body pre-season yoga routine. Here's the upper body routine. It focuses primarily on ameliorating my shoulder impingements and fixing my jacked-up right shoulder, elbow, and wrist. Being born messed up my shoulder, as that was the first part of my body that entered the world. I hyper-extended the elbow a few years ago playing rugby. In my first game ever. During warm-ups. Rugby didn't start auspiciously for me.

Anyway, here's the routine:

Ardho Mukha Svanasana for 6 breaths (Downward Facing Dog)
Plank for 6 breaths
Chattaranga Dandasana for 6 breaths (Yoga push-up)
Urdhva Mukha Svanasana for 6 breaths (Upward Facing Dog)
Repeat with 3 breaths, then with 1 breath
Dhanurasana (Bow)

Uttkatasana (Chair pose) + shoulder opening routine
Garudasana (Eagle's Nest)
Vrksasana (Tree) + Gomukasana (Cow Face) arms
Virabhadrasana III (Warrior III) + Gomukasana arms
Setu Bandhasana (Bridge)
Purvottanasana (Reverse Plank)
Urdhva Dhanurasana (Upward Bow)
Eka Pada Setu Bandhasana or Urdhva Dhanurasana (One-Legged Bridge or Upward Bow)

Parvatanasana (Pyramid)
Padmasana (Lotus) + Garudasana arms
Padmasana + Gomukasana arms

Bandha practice, pranayama, seated meditation

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