The 7 Best Yoga Poses For Athletes


I’ve been kicking my strength-training routine into high gear lately to make up for slacking on the weights over the holidays — and to start getting extra-toned for my big day this summer!

While it feels great to be pumping iron again, I’m not going to lie, I have been so sore the past week. It’s amazing how easily you lose strength in just a few weeks away from the gym.

To soothe my tired muscles, I’ve been turning more and more to yoga.

Throwing in a yoga day between intense strength training is a great way to give your muscles time to repair. The stretching helps correct muscle imbalances, improves your joint range of motion and decreasing the risk of athletic injuries.

Best of all, it makes you feel good. A deep yoga stretch is like a giving yourself a mini massage. And when you feel good, you’ll perform better.

You don’t need to go to a yoga studio to to get your om on. Try these 7 moves at home to help you come back stronger and recover faster between workouts.

7 Yoga Poses for Athletes


Standing Side Bend

Stretches the lats (back), obliques and shoulders.


Cow Face Pose – aka Gomukhasana

Stretches the triceps, rotator cuff, upper back and chest.

*Tip: If you can’t clasp your hands together behind your back with ease, grab a rope or towel and hold on to either side to make up the distance.


Crescent Lunge

Stretches hip flexors, hamstrings and quads.


Squat Post – aka Malasana

Stretches the groin, lower back and hip flexors.


Gate Pose – aka Parighasana 

Stretches the hamstrings, adductors and calves.


Dolphin Pose – aka Makarasana

Stretches the triceps, shoulders, back and hamstrings.


Half Moon Bow – aka Ardha Chandra Chapasana

Stretches the hip flexors, chest and quads.

Top: Lorna Jane (similar here) // Yoga Pants: Body Language


I take my clients at Sweat Garage through a very similar stretch routine after our circuit workouts and many have told me how much it helps improve their recovery time.

You can find out more about these poses with specific instructions on Gaiam TV’s My Yoga website. Right now you can also get a free month of access to My Yoga Online and try all of their amazing yoga videos with the purchase of any Stayfree® product.

Stayfree has teamed up with Gaiam to show women that you can still stay cool, calm and connected during activities like yoga, even when it’s “that time of the month.”


Keep your receipt and visit for program details.

This is a sponsored conversation written by me on behalf of Stayfree®. The opinions and text are all mine.


  1. Hi Whit! Great poses. I have been doing yoga at least once a week to help me get a little bit more flexible. And yes, it also helps with recovery. I just did dolphin pose for the first time recently — such a good one! Happy Monday! 🙂
    Ashley @ A Lady Goes West recently posted…Moving and a different week of workoutsMy Profile

  2. I tink I can do most except the one that my knees may not like. 🙂
    Jody – Fit at 56 recently posted…Gratitude Monday, Family, TheFitExpo, Happy Bday!My Profile

  3. Oh I NEED to get back into my fitness! Think you just inspired me for a yoga wind-down tonight!
    Krissy @ Pretty Wee Things recently posted…Easy Thai inspired vegetable stir-fry recipeMy Profile

  4. Some of my favorite poses here! I love yoga class once a week as a recovery day between strength workouts. It always feels like the perfect break!
    Lauren @ The Bikini Experiment recently posted…Body Pump Class ReviewMy Profile

  5. I love this Whitney! I need to get better at stretching and doing yoga before bed!
    Tara | Treble in the Kitchen recently posted…Brian’s on Youtube!My Profile

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