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Yoga makes good athletes better. This time-honored discipline imparts flexibility, balance, and whole-body strength, creating improvements in an athlete's form, efficiency, and power. In addition, yoga's attention to concentration and breath awareness improves mental focus and mental endurancehidden assets that become especially important at the end of a long training session or race. In The Athlete's Guide to Yoga, yoga instructor, endurance athlete, and coach Sage Rountree explains the benefits that yoga can bring to every training program. With hundreds of color photographs featuring more than 100 poses, this book treats common problem areas to make athletes stronger in their sport. Rountree helps athletes see progress from just 10 minutes of yoga each day. In an engaging and easy-to-follow style, The Athlete's Guide to Yoga presents:
- warm-up and cool-down routines for workouts
- simple poses to specifically target areas of inflexibility and overuse
- breath and meditation exercises
- different types of yoga for each phase of training
- recommendations for intensity and volume of yoga workouts throughout the training year
Rountree's applications for training and racing ease the introduction to yoga, making it practical and accessible for all athletes.
About the Author
Sage Rountree is an internationally recognized authority on yoga for athletes and an expert endurance sports coach. She is a certified coach with USA Triathlon, USA Cycling, and the Road Runners Club of America as well as an Experienced Registered Yoga Teacher with the Yoga Alliance. A successful competitor in running and triathlon, she has raced distances ranging from the 400m to the 50K, super sprint triathlon to Ironman. Sage is a frequent contributor to Runner's World, Triathlete, and Yoga Journal magazines and has contributed to USA Triathlon Life, VeloNews, Running Times, Inside Triathlon, and Endurance magazines as well as several websites. She is a featured instructor at Kripalu and offers yoga workshops for athletes and coaches around the country. Sage is the author of The Athlete's Guide to Recovery, The Athlete's Guide to Yoga, and The Athlete's Pocket Guide to Yoga.
Table of Contents
Part 1: Yoga and the Athlete
Using Yoga for Training
Yoga History and Philosophy
Yoga at Home and in the Studio
Part 2: Poses for Athletes
Principles to Remember
Opening and Warm-Ups
Sun Salutations and Flow
Backbends and Chest Openers
Poses for the Core
Poses for the Front of the Body
Lower Leg Stretches
Forward Folds and Floor Work
Twists and Inversions
Relaxation and Closing
Part 3: Beyond the Mat
Mental Training, Meditation, and Mantra
Part 4: Yoga and Your Training Plan
Yoga in the Training Cycle
Routines for Athletes
About the Author / About the Models
What People are Saying About This
"Endurance athletes generally have poor flexibility, core strength, balance, and posture. Improving these can really change performance for the better. The Athlete's Guide to Yoga is a great resource to get you on the path to better training and racing." — Joe Friel, founder of Ultrafit and author of The Triathlete's Training Bible, The Cyclist's Training Bible, and The Mountain Biker's Training Bible
"The Athlete's Guide to Yoga is a great resource for athletes. Finally, we have an explanation of how to integrate yoga practice into daily training and within different training cycles. The Athlete's Guide to Yoga is well laid out and easy to follow, and it includes pose adjustments to help athletes overcome sport-specific tightness. I’ve been practicing yoga to complement to my triathlon training for the past 8 years. Now I have a great tool to take on the road when I can't make it to my usual class." — Samantha McGlone, 2nd Place 2007 Hawaii Ironman World Championships and 2006 Ironman 70.3 World Champion, 2004 Olympian
"After running and racing for nearly thirty years, competing through five Olympic trials and the 1996 Olympics, and traveling the world on U.S. track, road, and cross-country teams, I thought I knew all the tricks for success and longevity in distance running. Yoga helped me set a world age-group record in the indoor mile and an outdoor American record in the 1500m at age 45. Yoga should have been-and will be from here on out-added to the mix of ingredients for success for any serious endurance athlete. Incorporate the practice of yoga into your weekly training regimen, and it will make a difference in your life as an endurance athlete. I highly recommend The Athlete's Guide to Yoga to all athletes who want to train smarter and race faster." — from the foreword by long-distance runner Joan Nesbit Mabe
"This is a practical in-your-body guidebook for anyone wanting to take their fitness routine into new realms. Clearly written, beautifully illustrated, it's a real resource for starting and deepening a practice that stays true to yoga's depth. Postures, breathing, relaxation, meditation, training routines, it's all here." — Richard Faulds, Kripalu Center for Yoga & Health
"Yoga is not only good for athletes—it is essential, for both the physical and mental benefits. On the physical side, training for sport makes the body tight. In sports like running and cycling which involve specificity of movement, which means using the same muscles over and over, some muscles get extremely tight while others do virtually nothing. Other sports, like tennis or golf, are one-sided and cause lateral imbalance which can lead to injury. Still other sports, like climbing or volleyball have a greater variety of movements involved, but the training effect still causes tightening of the muscles which leads to imbalance and, eventually, injury! Learning yoga is about learning, ultimately, to pay attention. It is about learning to mentally focus, and that is important in any sport. Sage shares the benefits that yoga has brought to her life as an athlete and offers easy to follow yoga postures and breathing techniques to help athletes of all sports get started with a safe and effective yoga routine and to help them avoid or rehabilitate an injury." — Beryl Bender Birch, author of Power Yoga and Beyond Power Yoga, Director/Founder of The Hard & The Soft Yoga Institute, and contributor to Yoga Journal
"The Athlete's Guide to Yoga gives a profound outline for training one's bodymind for peak performance at the highest and most integrated level. It's a wonderful book and Sage is a gifted teacher!" — Baron Baptiste, author of Journey into Power and teacher to professional athletes, including the Philadelphia Eagles NFL team
"I refer my clients to The Athlete's Guide to Yoga all the time. Sage’s clear approach to incorporating yoga into a training season perfectly addresses all the things athletes need to hear about flexibility and balanced conditioning—and Sage delivers it in a way that athletes can relate to. Cross training with different styles of yoga can be very beneficial and learning from different teachers can help athletes really integrate both the mental and physical benefits of yoga into their lives and sports. As a yoga teacher and an athlete, I think The Athlete's Guide to Yoga is an awesome resource.” — Karen Dubs, creator of the Flexible Warrior Athletic Yoga DVD series
"We athletes on the SNEWS® team just simply love The Athlete's Guide to Yoga. Somehow Sage Rountree has managed to maintain her yogic voice…while also toning it down just enough to speak directly to an athlete….The book is straightforward without all the frou-frou and implied incense-burning and ohmmm of yoga that could turn off some athletes…Since she herself is a triathlete and runner, Rountree knows exactly where you get tight and why, what it feels like before and after certain workouts, the difficulties of combining a good yoga practice with hard training, and what’s realistic or not for an athlete." — SNEWS®
"Whether you're a yogini or you've never heard of downward-facing dog, you'll come away with something useful from The Athlete's Guide to Yoga." — Women's Adventure magazine
"An excellent introduction for athletes new to yoga. It helps you select a routine to complement a specific training program." — TriHive magazine
Most Helpful Customer Reviews
Great Book!! I bought this book for my mom to address her flexibility, and when I saw it I loved it.. I am a physical therapist who incorporates yoga into some of my patient care, I ordered an additional book for me to have in the clinic. A lot of great pictures.
This is a fantastic book for those who want to learn, even if you are not an athlete in need of yoga and are just starting out. Chapters are laid out in a very well thought out fashion. Sage doesn't go into a whole lot of spiritual blah blah blah, but rather keeps the information practical in explanation. Routines are laid of in a very straight forward and simple fashion, which makes the routines very easy to follow.
I am a figure skater and this book helps for off-ice exercizing.