Yoga for Athletes
by Eve Chenu

Hatha Yoga is the branch of Yoga that uses the body, breath and mind as a vehicle for practice in the pursuit of self-transformation and enlightenment. Hatha Yoga means Forceful Yoga. The Force is not that of physical strength and effort. It is the power of the universe, as in the phrase "May the Force be with you." It is not the only form of Yoga. Others include: Raja Yoga, the path of meditation; Karma Yoga, the path of action and service in the world; Bhakti Yoga, the path of devotional love; Jnana Yoga, the path of intellect, and Tantra Yoga, the path of ritual.

Hatha Yoga is the most well known form of Yoga in the West. All classes offered by yoga studios and fitness centers in North America are Hatha Yoga, although they may be listed under other names such as Iyengar, Bikram, Ashtanga, etc. As Yoga continues to gain popularity, many athletes and exercisers have turned to this ancient discipline. They generally are not seeking enlightenment, but a holistic way to complement their fitness regimen, manage stress, and improve their health. Because Hatha Yoga engages the body and mind, bringing health and vitality, its practice benefits even those not seeking the traditional spiritual aspects of Yoga.

• Muscular balance: Many sports demand a limited range of actions from the body, thereby creating muscular imbalances. Hatha Yoga postures are designed to move the entire body and to maintain proper alignment and interaction between body segments. By adding Yoga to one’s fitness regimen, the stress of other activities on the structures of the body can be reduced. For example, a runner might have strong, tight calf muscles, and weak, tight chest muscles. Yoga postures such as Downward Facing Dog can begin to counteract this tendency.

In general, many athletes tend to neglect the flexibility component of fitness. Yoga postures emphasize flexibility, thereby bringing resiliency and length to tight muscles.

• Breath: Proper breathing is essential to athletic performance. Yogic breathing (pranayama) exercises can help the athlete understand and access this resource skillfully. Breath exercises can help develop greater lung capacity and oxygen absorption. Even athletes who already have developed cardiovascular endurance can attain a new level of performance.

Breath has a strong effect on mood. Certain breathing patterns send signals to the brain that all is well so the body and mind can relax. Other breathing patterns create a more energized state. Knowing how to use breath to calm the mind or bring up energy is important in competitive situations, as well as in daily life.

• Mindfulness: This concept is central to Yoga. The ability to be fully in the present moment is desirable at all times and for athletes in particular.

Being aware and taking notice of physical sensations can be crucial for avoiding injuries. Often, the body will send signals of discomfort if an activity or intensity level is inappropriate. Noticing and responding accordingly can avoid more serious pain and suffering later.

Being fully present and focused are also necessary in order to excel in sports where quick and smooth reactions are required. Yoga can help the athlete develop this ability through regular practice of movement accompanied by unwavering concentration. When the action speeds up, such as during a tennis game or when mountain biking, the mind that has been trained to maintain its focus is able to stay on target.

For the exerciser who has trouble staying motivated and maintaining fitness, mindfulness practice can help by developing greater understanding and appreciation of the mind and body. This understanding can lead to greater motivation to maintain health. Knowing oneself will lead to choices of activities that bring a sense of fulfillment, and therefore adherence.

• Relaxation: The ability to relax is underappreciated in our culture. Athletes demand much effort from their bodies and minds yet they often don’t know how to recover and experience renewal. Recovery through profound rest and relaxation is crucial to peak athletic performance. How to experience it can be discovered through Yoga. Mindfulness and breathing skills, mentioned above, are important aspects of relaxation. Also, awareness of the body can uncover habitual muscular tension, so that it can be released. A restorative Yoga practice can be a way to attend to this most important aspect of fitness and wellness.

• Non-attachment: Non-attachment is the ability to remain at peace internally whether one likes or dislikes a particular experience, event or circumstance. It means maintaining equanimity whether or not specific external goals are achieved. This does not mean lack of commitment and effort. Rather, it is the ability to give 100 percent effort while accepting any outcome. Lao Tzu summed it up when he said, "Do your work, then step back. The only path to serenity."

The concept of non-attachment is usually not associated with sports. While the winning team and their fans are screaming and hugging jubilantly, the losers mope despondently or explode with rage at the outcome of the game. Non-attachment is a difficult aspect of Yoga even for dedicated practitioners, who might be very attached to the idea of reaching their toes or balancing on their head longer than the person on the next mat.

Although difficult, it is a worthwhile quality to cultivate. For any athlete, non-attachment regarding the outcome of a performance can help reduce anxiety. For example, a runner might feel wonderful about being out on a sunny morning regardless of whether it is as smooth a run as last week or fast enough to beat last year’s time in the local 10k race. Feeling wonderful about one’s workout decreases the chance of burnout, therefore making good results more likely, not less.

When an athlete is able to stay focused and follow an appropriate training regimen while accepting any outcome, there is freedom from fear. Fearlessness brings peace of mind. This creates the right conditions for the body to perform at its best. In a well-trained athlete, fearlessness along with mindfulness can mean the difference between a forgettable performance and Olympic gold.

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