Posted On Thursday, February 02, 2012 at 07:21:40 AM
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| Vrikshasana |
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| Parvatasana |
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| Naukasana |
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| Gomukhasana |
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Around India more and more people, both young as well as middle-aged people are taking up Tennis! Once considered too expensive to pursue, urban Indians are now enjoying this beautiful game as residential condominium and clubs offer tennis facilities.
So how can one ensure that they are playing tennis competitively or even as leisure and not injure themself? Years ago, I taught a few yoga lessons to the incredibly successful Mahesh Bhupathi; and this is what he told me — he wished that he had yoga as a junior; it would have helped his flexibility tremendously. So, here is a guide to simple and easy asanas that will help you to enjoy the game.
Stretching for that ball! (Flexibility exercises)
When we see the Pros play, their ability to reach impossible shots amazes us! In fact this is very important also so that you can avoid injuries. The areas that generally get ‘tight’ are the hamstrings, back and shoulders.
Yoga tip: Please consult a qualified yoga teacher if you have any injuries before attempting any of the poses described.
Parvatasana and Padahastasana
Parvatasana stretches your calves and Achilles tendons — which you will need when you play. Also, it stretches the shoulders nicely and warms up the tendons and ligaments around the shoulders and hips. Padahastasna will stretch out your hamstrings and lower back before and after you play.
Yoga tip: Hold each of the Asana described for 30 second — one minute with slow, deep breathing.
Gomukhasana (Cow-face pose)
Gomukhasana can be done after a basic warm up before the game and even after it. It will stretch the shoulders and help prevent a painful condition that players suffer from, called ‘Tennis Elbow’.
Strength Training for the Power-Game!
All your power in your shots comes from your core and your ability to control, rotate and be in position to hit the ball! So your ‘Abs’ and lower back need to be super-toned.
The other muscles that need strength are your thighs — to ensure that you remain with your knees bent through your game as well as being able to generate explosive power from a very firm base. Add these to your regular gym routine for better strength.
Utkatasana (Awkward pose)
Utkatasana will really strengthen your thighs without damaging the ligaments in your knees.
Naukasana (Boat pose)
Naukasana will strengthen the core abs muscles as well as lower back.
Balance so you are never out-of-position!
You need to be in the right position for your forehand and then immediately for your backhand play. Yogic balances pose will help.
Vrikshasana (Tree pose)
Vrikshasana will develop a good sense of balance and focus.
Mental Strength and Relaxation:
Visualisation skills can be trained so that you can visualise all your shots before you start playing your game.
Yoga tip: Look at the spaces between the strings on your racket and breathe deep to relax yourself and find focus.
Common injuries
Try this stretch, if you are experiencing mild Tennis Elbow symptoms. Move your wrists up and down.
► (Manish Pole is a yoga teacher)
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09:58:26 PM