Olympic-Inspired Yoga Poses to Elevate Your Practice
As the last few days of the Olympic Games take place in Paris, we couldn’t help but join in the atmosphere of it all. We have decided to take inspiration from the most decorated and impressive athletes and sports, and create a short yoga sequence so that even your practice is on theme this week (it only happens every four years after all!). Are you ready to take your Yoga practice to the Olympic level?
From Sprinter's Lunge to Divers’ Forward Fold , each asana has been carefully chosen to mimic the demands of elite competition. Whether you're training for your own metaphorical gold medal or simply seeking to infuse your yoga routine with a touch of Olympic spirit, this practice will have you feeling like a true champion. So pull up your socks, chalk up your hands, and get ready to stretch, strengthen, and soar like never before. The road to the podium starts here!
Olympic flame pose (volcano pose - Urdhva Hastasana)
The Olympic version of mountain/volcano pose is a great way to start your practice and get your blood flowing. Just like the lighting of the Olympic Flame signals the start of the Games, this pose is the perfect way to start your practice.
Stand with your feet hip-width apart, arms at your sides.
Inhale and sweep your arms out to the sides and up overhead, pressing your palms together.
Reach your fingertips towards the sky, feeling a stretch through the front of your body.
Engage your core and gently tilt your head back to look up.
Hold for 3-5 deep breaths, then exhale as you slowly lower your arms back down.
Discus Thrower's Twist (Twisting Chair - Parivrtta Utkatasana)
Transition smoothly into Discus Thrower Twist, a pose which mimics the rotation in the throwers’ torsos as well as the balance required for a good throw. As well as feeling like you are in the Olympics, this pose challenges your core and opens up your chest, whilst working your legs.
Stand with feet hip-width apart, bend knees and sit hips back as if sitting in a chair.
Extend arms overhead, then twist torso to one side, reaching arm back behind you.
Switch sides to mimic the throwing motion of the discus
Weightlifter's Deadlift (Standing Forward fold - Uttanasana)
From Discus, we go into weightlifting, and exploring a pose that although present in most of our practice already, plays a huge role in building muscles endurance, flexibility and stability. The Standing Forward fold (uttasana), stretches your entire body, from the spine to your quads.
Stand with feet hip-width, knees slightly bent.
Hinge at the hips to fold forward, keeping the spine long.
Reach fingertips toward the floor in front of you.
Stay here for a breath, then straighten your spine to look forward, keeping your fingertips towards the floor.
Sprinter's Lunge (Runner’s lunge - Utthita Ashwa Sanchalanasana)
As you take your last breath in weightligter’s deadlift, take a step back into Sprinter’s lunge (or runner’s lunge). This pose is great for stretching all the small muscles in your legs, as well as working on your balance and strength. Remember to do both sides!
Step your left foot backwards, keeping the back heel lifted.
Bend front (right) knee to drop into a lunge, pressing back heel toward the floor.
Place your hands by your front foot and look forwards.
To do the other side, look down and move your right foot backwards to get into a plank. Then bring your left foot forwards and repeat from step 2.
*This is a perfect transitioning pose from downward dog into standing poses, such as warrior I/II/III, goddess, etc.
Surfer’s delight (warrior II - Vera Bendrasana II)
From sprinters lunge, move into Surfer’s delight (or warrior II). This is a great pose for lower body strength that works as well for core engagement, whilst also promoting shoulder mobility and overall alignment and flexibility.
Push upwards from your front leg (let’s say left foot), engaging your core and inhale as you turn and open to your right side. Simultaneously, reach your arms out to the sides, parallel to the ground, palms facing down.
Remember to turn your back foot (right) about 45 degrees and keep your front foot (left) facing forward.
Bend your left knee, making sure it is directly over your left ankle. Your left thigh should be parallel to the floor.
Gaze over your left fingertips, keeping your shoulders stacked over your hips.
Press firmly through your left heel and engage your left quadriceps to support the pose.
Hold for 5-10 deep breaths, then repeat on the other side.
Sailors stretch (triangle pose - trikonasana)
Moving into Sailors stretch is an easy transition from warrior II, both poses in fact can be alternate so you do one side of both, followed by the other side i.e. Surfers delight Right side, Sailors stretch right side, then surfer’s delight left side, and sailors stretch left side.
Sailor’s stretch (or rather triangle pose) is a great way to work on your balance, and flexibility, as well as mobility. It works lots of muscles, but mainly hips and lateral muscles. The shape of the body in Triangle Pose, with one arm reaching up and the other pointing down, evokes the visual of a sailing mast and rigging.
As you inhale, engage your core and straighten your right leg, keeping it strong.
Reach your right hand down towards your right shin, ankle or the floor.
Simultaneously, extend your left arm up towards the ceiling, keeping your shoulders stacked.
Hinge at the hip to lower your torso towards the right, forming a straight line from your left fingertips to your right heel.
Allow your left hip to shift back slightly as you descend.
Gaze up at your left hand or straight ahead, keeping your neck in line with your spine.
Hold the pose for 5-8 deep breaths, feeling the stretch along the left side of your body.
Engage your quadriceps and core to support the pose.
Gymnast’s Forward Fold (Seated forward fold - Paschimottanasana)
Following the above sequence we take the practice down to the mat. Obviously, a traditional Olympics and floor sport is gymnastics, so we will aim to channel our inner Simone Biles and go for a Gymnast’s forward fold (or simply, a seated forward fold). After all the work on your lower body, this is a great stretch to release any tension in your lower body, as well as have a grounding effect.
Sit with legs extended, keeping knees slightly bent.
Fold forward from the hips, reaching fingertips toward toes.
Relax head and neck to deepen the stretch.
Equestrian's Twist (Seated twist pose - Ardha Matsyendrasana)
After you spend a few moments on Gymnast's Forward Fold, let’s get into our Equestrian twist, or seated twist pose - chosen because it resembles the way equestrians twist whilst riding a horse, it also aims to optimise spinal function and integrated, controlled movement.
Sit with right leg extended, left knee bent and foot flat on floor.
Twist torso to the left, placing left elbow outside of right thigh.
Reach your right arm up toward the ceiling, gazing over your right shoulder.
Repeat on the other side.
Swimmer's Backstroke (Bridge pose - Setu Bandha Sarvangasana)
For our second to last pose, we couldn’t have an Olympic Yoga sequence without referencing swimming, and as we are on the floor already, we thought we might rename Bridge Pose to Swimmer’s Backstroke pose. Not only does the pose embody how backstroke swimmers enter the water, but it also works similar muscle groups: strong legs, hips and back and a flexible spine.
Lie on your back, feet flat on floor and knees bent.
Press into feet to lift hips up, forming a bridge.
Extend arms out to sides, palms facing up.
Olympians’ savasana
Finally, the one we have all been waiting for: Olympians savasana. This pose allows the body and mind to deeply relax, integrate the benefits of the practice, cultivate mindfulness, restore energy levels, and transition back to everyday life with a sense of balance and wholeness. Whether it is the actual pose, or just a moment to breathe and let go of your surroundings, this feeling is in fact crucial, as much for the Olympic athletes as for us amateur sportspeople.
Lie down on your back on the floor or on a yoga mat. Extend your legs and let your feet fall open naturally.
Gently close your eyes and begin to take slow, deep breaths. Allow your belly to rise and fall with each inhale and exhale.
Consciously relax and release any tension in your body. Start with your toes and feet, then move up through your legs, hips, abdomen, chest, back, shoulders, arms, and finally your face and head.
Let your palms face upwards, with your arms slightly away from your body, palms open and relaxed. This helps open your chest and promotes a feeling of openness.
If you feel any discomfort in your lower back, place a small rolled up towel or blanket underneath your knees to support the natural curve of your spine.
Remain still and quiet, simply observing your breath and any sensations in your body without trying to change them. Allow your mind to be calm and at ease.
Stay in Savasana for 5-20 minutes, or as long as you feel comfortable. Some teachers recommend staying for at least 5-10 minutes to fully reap the benefits.
When ready to come out, gently begin to deepen your breathing. Slowly open your eyes and take a moment before rolling to your side and pushing yourself up to a seated position.
Well that was fun wasn’t it? Turns out you don’t need to be an athlete in Paris to enjoy a little bit of Olympian time. We hope this sequence was enjoyable and sparks your creativity both on and off the mat. As always, please speak to a general practitioner or specialist if you suffer from any pain or other conditions ahead of your practice. And if you have any questions, make sure to reach out to a trained yoga teacher. We can’t wait for the Olympics in Los Angeles in 4 years time!
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