Yoga Journal - Print Sequence

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	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	Uttanasana Standing Forward Bend
6	Urdhva Hastasana Upward Salute
7	Utkatasana Chair Pose hold for 1 minute.
8	Uttanasana Standing Forward Bend
9	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	Dandasana Staff Pose
13	Paschimottanasana Seated Forward Bend hold for 30 seconds to 1 minute.
14	Janu Sirsasana Head-to-Knee Forward Bend left leg. hold for 30 seconds.
15	Janu Sirsasana Head-to-Knee Forward Bend right leg. hold for 30 seconds.
16	Upavistha Konasana Wide-Angle Seated Forward Bend hold for 1 minute.
17	Dandasana Staff Pose
18	Marichyasana III Marichi's Pose left leg twist. hold for 30 seconds to 1 minute. deep breaths, sit tall. exhale and twist further.
19	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	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	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	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	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 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	Plank Pose top of a push up. flat spine. hold for 30 seconds.
30	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	High Lunge, Variation left leg. hold for 30 seconds.
34	Anjaneyasana Low Lunge left leg. hold for 30 seconds.
35	Adho Mukha Svanasana Downward-Facing Dog exhale.
36	Plank Pose
37	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	High Lunge, Variation right leg. hold for 30 seconds.
41	Anjaneyasana Low Lunge right leg. hold for 30 seconds.
42	Adho Mukha Svanasana Downward-Facing Dog
43	Virabhadrasana I Warrior I Pose left leg. hips straight, feet straight. hold for 30 seconds.
44	Virabhadrasana II Warrior II Pose left leg. hips open. left foot points forward. right foot points right. hold for 30 seconds.
45	Utthita Trikonasana Extended Triangle Pose left leg. hold for 30 seconds.
46	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	Virabhadrasana I Warrior I Pose right leg. hips straight. feet forward. hold for 30 seconds.
50	Virabhadrasana II Warrior II Pose right leg. hips open. left foot points left. hold for 30 seconds.
51	Utthita Trikonasana Extended Triangle Pose right leg. hold for 30 seconds.
52	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	Bhujangasana Cobra Pose inhale
56	Bitilasana Cow Pose exhale.
57	Ustrasana Camel Pose inhale. hold for a few seconds.
58	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	Balasana Child's Pose hold for 30 seconds.
69	Virasana Hero Pose hold for 30 seconds.
70	Bharadvajasana I Bharadvaja's Twist twist left. hold for 30 seconds.
71	Bharadvajasana I Bharadvaja's Twist twist right. hold for 30 seconds.
72	Dandasana Staff Pose
73	Purvottanasana Upward Plank Pose inhale. hold for 30 seconds.
74	Virasana Hero Pose
75	Supta Virasana Reclining Hero Pose hold for 1 minute.
76	Supta Padangusthasana Reclining Big Toe Pose left leg. use band or towel. hold for 1 minute.
77	Supta Padangusthasana Reclining Big Toe Pose right leg. use band or towel. hold for 1 minute.
78	Ananda Balasana Happy Baby Pose hold for 1 minute.
79	Supta Baddha Konasana Reclining Bound Angle Pose final relaxation and meditation. breath deeply. clear your mind. 2-5 minutes.
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