Yoga Sequences

Everyday Yoga for Athletes: 9 Post-Workout Poses to Balance Core Strength

Use this post-workout sequence from Sage Rountree’s new book to build core strength that balances the abs and back muscles.

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Reverse Table Top

Use this post-workout sequence from Sage Rountree’s new book to build core strength that balances the abs and back muscles.

Post-workout, slip in some core work to balance your strength front to back and work your obliques to support yourself through your next workout or yoga practice. Instead of just adding a couple sets of crunches to your training session, try this routine designed to target every layer of the core muscles front and back, as well as the glutes. These back and abs moves are sweetened with quick rests in delicious hip stretches. Ready?

See also 9 Yoga Poses to Keep Athletes Injury-Free

Reverse Table Pose

Reverse Table Top

Start seated, knees bent, hands behind you, fingers facing forward. Push into hands and feet and lift to Reverse Table Pose. Stay here for several breaths.

OPTION Feel free to angle your hands differently if that better suits your shoulders—fingers can face outward or even back.

See also Yoga for Swimmers

Boat Pose

Boat Pose

Navasana

Lower your hips straight down. Lift your arms and legs to Boat Pose, keeping your chest open. Stay here for several breaths.

OPTION 1 Keep your knees bent and hold the backs of your thighs.
OPTION 2 Straighten your legs and lift your arms parallel to the floor, parallel to your legs, or overhead.

See also Build Core Strength, Learn Control

Cross-Legged Forward Fold

Fold

Cross your ankles, lower your legs, and fold forward. Stay several breaths.

See also Best Yoga Poses for Basketball Players

Upward Plank Pose

Reverse Table

Purvottanasana

Return to Reverse Table Pose or choose to take full Upward Plank Pose this time for several breaths.

See also 6 Yoga Poses for Basketball Players, Coaches, and Fans

Boat Pose with Twist

Boat Twist

Navasana variation

Release Upward Plank Pose, then lift to Boat Pose, this time adding a twist. Inhale at center, exhale to twist to the side. Pulse several times.

See also 6 Yoga Poses for Basketball Players, Coaches, and Fans

Cross-Legged Forward Fold

Fold

Cross your ankles, opposite leg in front, and fold forward.

See also 4 Yoga Poses Perfect for Trail Runners

Boat Pose–Half Boat Pose

Boat Pose

Navasana–Ardha Navasana

On your last trip to Boat Pose, alternate between Boat and Half Boat: Inhale and lower your legs and torso toward the floor; exhale and lift back up to Boat. Repeat several rounds.

See also 5 Core-Building Barre Moves

Seated Forward Fold

Seated Forward Fold, hamstring stretches

Paschimottanasana

Stretch your legs in front of you and bend forward for several breaths in Seated Forward Fold.

Also watch Sage Rountree’s Chest- and Shoulder-Opening Flow

About Sage Rountree

everyday yoga sage rountree

Sage Rountree is the author of Everyday Yoga, now available for preorder and five other books, including The Athlete’s Guide to Yoga and Racing Wisely. She teaches workshops on yoga for athletes nationwide and online at YogaVibes. Find her on Twitter and on Facebook.

This sequence is republished with permission of VeloPress from Everyday Yoga by Sage Rountree. Learn more at sagerountree.com.