The Basketball Flow
Cross-Training Yoga sequence to Help Support Basketball Athletes
By Khari Lizotte
 1
Virasana
Hero Pose

Sit straight and tall. Hold for 30 seconds to 1 minute. May vary with a towel or pillow if the stretch is too strenuous.
 2
HP_220_Balasana_150.jpg
Balasana
Child's Pose

Breathe deeply hold for 30 seconds to 1 minute.
 3
Virasana
Hero Pose

 4
Malasana
Garland Pose

hold for 30 seconds
 5
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

 6
urdhvahastasana_150x150
Urdhva Hastasana
Upward Salute

 7
hp_219_Utkatasana_150.jpg
Utkatasana
Chair Pose

hold for 1 minute.
 8
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

 9
HP_216_PrasaritaPadottanasana_150.jpg
Prasarita Padottanasana
Wide-Legged Forward Bend

hold for 30 seconds to 1 minute.
 10
Padangusthasana
Big Toe Pose

hold for 30 seconds to 1 minute.
 11
Malasana
Garland Pose

hold for 30 seconds to 1 minute.
 12
MC_211_Dandasana_150.jpg
Dandasana
Staff Pose

 13
Paschimottanasa_150
Paschimottanasana
Seated Forward Bend

hold for 30 seconds to 1 minute.
 14
JanuSirsasana_150
Janu Sirsasana
Head-to-Knee Forward Bend

left leg. hold for 30 seconds.
 15
JanuSirsasana_150
Janu Sirsasana
Head-to-Knee Forward Bend

right leg. hold for 30 seconds.
 16
UpavisthaKonasana_150
Upavistha Konasana
Wide-Angle Seated Forward Bend

hold for 1 minute.
 17
MC_211_Dandasana_150.jpg
Dandasana
Staff Pose

 18
Seane_in_Marachi_Pose_st
Marichyasana III
Marichi's Pose

left leg twist. hold for 30 seconds to 1 minute. deep breaths, sit tall. exhale and twist further.
 19
Seane_in_Marachi_Pose_st
Marichyasana III
Marichi's Pose

right leg twist. hold for 30 seconds to 1 minute. breathe deep. sit tall. exhale further into the twist.
 20
Baddha Konasana
Bound Angle Pose

hold for 1 minute. sit tall and evenly on both seat bones. breathe deeply to open hips further.
 21
Agnistambhasana
Fire Log Pose

hold for 30 seconds.
 22
/HP_214_Ardha_150.jpg
Ardha Matsyendrasana
Half Lord of the Fishes Pose

left leg crosses on top of the right. Right arm to Left knee and twist. Hold for 30 seconds to 1 minute. exhale deeper into twist.
 23
/HP_214_Ardha_150.jpg
Ardha Matsyendrasana
Half Lord of the Fishes Pose

right leg crosses over the left. left arm to right knee and twist. hold for 30 seconds to 1 minute. exhale deeper into twist.
 24
BASICS_206_Gomukhasana_150.jpg
Gomukhasana
Cow Face Pose

left leg over right leg. knees aligned. back straight. right arm up. sit tall. hold for 30 seconds to 1 minute.
 25
BASICS_206_Gomukhasana_150.jpg
Gomukhasana
Cow Face Pose

right leg over left leg. knees aligned. left arm on top. sit tall and straight. hold for 30 seconds to 1 minute.
 26
Bitilasana_CowPose_150
Bitilasana
Cow Pose

 27
Marjaryasana
Cat Pose

 28
Adho Mukha Svanasana
Downward-Facing Dog

hold for 30 seconds. walk knees. rise onto tip toes. look up towards navel. feel hips rise into the air. bring heels towards the floor. breathe deeply.
 29
HP_209_Plank_150.jpg
Plank Pose

top of a push up. flat spine. hold for 30 seconds.
 30
HP_209_UpDog_150.jpg
Urdhva Mukha Svanasana
Upward-Facing Dog

inhale. aim for just the tops of your feet and hands to be touching the ground.
 31
Adho Mukha Svanasana
Downward-Facing Dog

exhale.
 32
High Lunge

inhale. left leg. Hold lunge for 30 seconds.
 33
hp_195_01_medium.jpg
High Lunge, Variation

left leg. hold for 30 seconds.
 34
hp_195_02_medium.jpg
Anjaneyasana
Low Lunge

left leg. hold for 30 seconds.
 35
Adho Mukha Svanasana
Downward-Facing Dog

exhale.
 36
HP_209_Plank_150.jpg
Plank Pose

 37
HP_209_UpDog_150.jpg
Urdhva Mukha Svanasana
Upward-Facing Dog

inhale.
 38
Adho Mukha Svanasana
Downward-Facing Dog

exhale
 39
High Lunge

right leg hold for 30 seconds.
 40
hp_195_01_medium.jpg
High Lunge, Variation

right leg. hold for 30 seconds.
 41
hp_195_02_medium.jpg
Anjaneyasana
Low Lunge

right leg. hold for 30 seconds.
 42
Adho Mukha Svanasana
Downward-Facing Dog

 43
VirabhadrasanaI_150
Virabhadrasana I
Warrior I Pose

left leg. hips straight, feet straight. hold for 30 seconds.
 44
/hp_219_Warrior2_150.jpg
Virabhadrasana II
Warrior II Pose

left leg. hips open. left foot points forward. right foot points right. hold for 30 seconds.
 45
Trikonasana_150
Utthita Trikonasana
Extended Triangle Pose

left leg. hold for 30 seconds.
 46
HP_220_Parsvakonasana_150.jpg
Utthita Parsvakonasana
Extended Side Angle Pose

left leg. hold for 30 seconds.
 47
High Lunge

left leg. hold for 30 seconds.
 48
Adho Mukha Svanasana
Downward-Facing Dog

 49
VirabhadrasanaI_150
Virabhadrasana I
Warrior I Pose

right leg. hips straight. feet forward. hold for 30 seconds.
 50
/hp_219_Warrior2_150.jpg
Virabhadrasana II
Warrior II Pose

right leg. hips open. left foot points left. hold for 30 seconds.
 51
Trikonasana_150
Utthita Trikonasana
Extended Triangle Pose

right leg. hold for 30 seconds.
 52
HP_220_Parsvakonasana_150.jpg
Utthita Parsvakonasana
Extended Side Angle Pose

right leg. hold for 30 seconds.
 53
High Lunge

right leg. hold for 30 seconds.
 54
Adho Mukha Svanasana
Downward-Facing Dog

exhale
 55
HP_MAR06_Bhujangasana_150.jpg
Bhujangasana
Cobra Pose

inhale
 56
Bitilasana_CowPose_150
Bitilasana
Cow Pose

exhale.
 57
hp_219_Ustrasana_150.jpg
Ustrasana
Camel Pose

inhale. hold for a few seconds.
 58
Bitilasana_CowPose_150
Bitilasana
Cow Pose

exhale.
 59
Adho Mukha Svanasana
Downward-Facing Dog

 60
Eka Pada Rajakapotasana
One-Legged King Pigeon Pose

left leg. keep hips straight and facing forward. support with towel or pillow. hold for 1 minute.
 61
Adho Mukha Svanasana
Downward-Facing Dog

 62
Ardha Bhekasana
Half Frog Pose

left leg. hold for 30 seconds.
 63
Adho Mukha Svanasana
Downward-Facing Dog

 64
Eka Pada Rajakapotasana
One-Legged King Pigeon Pose

right leg. hips must be straight. support with towel or pillow. breath deeply into hips. hold for 30 seconds.
 65
Adho Mukha Svanasana
Downward-Facing Dog

 66
Ardha Bhekasana
Half Frog Pose

right leg. hold for 30 seconds.
 67
Adho Mukha Svanasana
Downward-Facing Dog

 68
HP_220_Balasana_150.jpg
Balasana
Child's Pose

hold for 30 seconds.
 69
Virasana
Hero Pose

hold for 30 seconds.
 70
BharadvajasanaI_150
Bharadvajasana I
Bharadvaja's Twist

twist left. hold for 30 seconds.
 71
BharadvajasanaI_150
Bharadvajasana I
Bharadvaja's Twist

twist right. hold for 30 seconds.
 72
MC_211_Dandasana_150.jpg
Dandasana
Staff Pose

 73
Purvottanasana
Upward Plank Pose

inhale. hold for 30 seconds.
 74
Virasana
Hero Pose

 75
LIMITS_202_SuptaVirasana_150.jpg
Supta Virasana
Reclining Hero Pose

hold for 1 minute.
 76
HP_220_SuptaPadagusthasana_150.jpg
Supta Padangusthasana
Reclining Big Toe Pose

left leg. use band or towel. hold for 1 minute.
 77
HP_220_SuptaPadagusthasana_150.jpg
Supta Padangusthasana
Reclining Big Toe Pose

right leg. use band or towel. hold for 1 minute.
 78
YIN_213_AnandaBalasana_150.jpg
Ananda Balasana
Happy Baby Pose

hold for 1 minute.
 79
HP_215_SuptaBaddhaKonasana_150.jpg
Supta Baddha Konasana
Reclining Bound Angle Pose

final relaxation and meditation. breath deeply. clear your mind. 2-5 minutes.
Yoga Journal Sequence Builder, Patent pending