A good soccer player possesses strength, flexibility, focus, adaptability and inner balance. As a perfect complement to soccer, yoga develops and refines these skills. Yoga postures warm up and loosen muscles --- a good way to avoid injury --- and breathing techniques sharpen your mind and develop concentration. After your practice, cool down with restorative poses.
Hamstring Stretches
Wide-legged forward bend stretches your hamstrings and calf muscles. Stand with your legs wide apart and your feet parallel. Take a deep breath and raise your arms over your head. Exhale and bend forward. Place your hands on the floor and hold for 15 to 30 seconds. Inhale and rise up.
For the seated version of this pose, sit on a folded blanket with your legs wide apart. Inhale and lift your arms over your head. Exhale and stretch forward. Open your front body by pressing your fingertips into the floor, lifting your chest and sliding your shoulders.
Back Strengthener
For more power in your legs, build your back muscles with downward-facing dog style. Place your hands flat on the floor and walk your feet back so your body is in an upside-down "V" shape. Press the balls of your feet firmly into the floor and reach your heels -- which probably don't touch the floor -- back and down. Keep your fingers spread out wide, and press your fingertips, knuckles and the heels of your hands firmly into the floor.
Hip-Openers
Bound angle pose opens your hip and groin muscles. Sit with your knees bent out to the sides and press your feet together, and bring your heels in toward your body. Lengthen your spine upward and relax your shoulders down.
For a deeper hip-opener, practice pigeon prep. From downward-facing dog, step your right foot behind your left hand and place your shin on the floor with your knee out the to right. Lower your left leg to the floor and sit down with your hips squared. Inhale and lift the sides of your body. Exhale and stretch forward, placing the top of your head either on the floor, on your two stacked fists or on a yoga block. Repeat on the other side.
Cool Down
Hero pose loosens your hips and relaxes your joints after a tiring practice. Kneel with your legs hip width apart, then sit back on the floor with your feet on either side of our hips. Make sure your feet point straight back. For the restorative version of this pose, lie back on a bolster.
Then, sit and practice ujjayi breathing, also known as "ocean breath" because of the sound it makes as air passes through your throat passage.
Final Relaxation
Finish your yoga practice with a corpse pose. Lie flat on your back with legs slightly apart and your arms out to your sides, palms facing up. Close your eyes and focus on your breath for at least five minutes.
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