I started a practice of doing daily Yoga exercises several decades ago, mainly to manage chronic low back pain as a result of a series of unfortunate accidents. But even for those without chronic pain, daily stretching can help to keep the body in balance and avoid chronic pain syndromes from developing.In Yoga, there are six main categories of poses: forward bending, backward bending, lateral bending, rotation, inversion, and balancing. The first four categories enhance our ability to move our bodies in all directions. Inversion poses are considered beneficial to counteract the forces of gravity on the body.Another important principle of Yoga is lengthening the spine, which increases the subtle energy (prana) flow through the main energy channel (the sushumna nadi). This is equivalent to the idea in acupuncture of chi energy flowing through meridians.Most CrossFitters don’t need to work on their ability to balance, so I’ve listed poses that focus on the five other principles of Yoga. There are actually seven exercises here, because the Lying Twist feels better followed by a counter-stretch pose, and I added a bonus exercise for an area that CrossFitters do need to work on: tight glutes and IT bands (from all those squats and Olympic lifts!)I suggest doing these exercises daily. Hold each position for at least one minute, or 12 slow breaths. You can do them any time of day, but after exercising or later in the day is ideal, because you will be warmed up and can go deeper into the stretches. Always breathe continuously, and stay within a pain-free range of motion (although some slight discomfort in the muscles while holding a stretch is to be expected).
After one minute, do the Single Knee to Chest Pose as a counter-stretch – Lift the right knee up to bring the pelvis level again. Use both hands to pull the right knee towards the chest and the right shoulder. Lift the forehead towards the right knee, flattening the low back to the floor. Then repeat the series on the left side.
Bonus! Lateral Hip Rotator Stretch: Figure “4” on the Wall – From the Legs-up-the-Wall Pose, scoot backwards far enough that you can come into the Figure “4” position while still keeping the lower sacrum and tailbone on the floor. Bend the right knee and place the right foot flat on the wall. Cross the left ankle over the right thigh, keeping the left foot dorsiflexed. Actively move the left knee away from the right shoulder and towards the wall. After one minute, repeat on the other leg.
By doing these poses daily, you should feel more mobile and flexible in not only your CrossFit classes, but in your every day life!Paul Kevin Smithhas a M.Ed. degree in Kinesiology from U.T. Austin, and is a Level 2 certified provider of the Functional Movement Screen. His other certifications include ACSM Clinical Exercise Physiologist, ACE Health and Wellness Coach, PhysicalMind Institute Pilates Mat Work Instructor, Experienced Registered Yoga Teacher (500 hours), and IAYT Yoga Therapist. Paul is an Adjunct Professor of Exercise Science and Student Development at Austin Community College, and also teaches yoga and Pilates classes and leads personal training sessions at BodyBusiness Fitness Club.Paul can be reached at 512-731-7167,paulkevinsmith1@gmail.com, Instagram@pksmithatx, and online athttp://www.paulkevinsmith.com.Paul offers Functional Movement Screens at CrossFit Renew. In this session he analyzes your mobility and stability in performance of ten movements. You will receive a report detailing your results, and a personalized exercise program to improve your functional performance. 60 minute session: $75.
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