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6 THE HARTFORD GOLF CLUB FITNESS NEWS students). Poses that are more vigorous (this will depend on the individual) should be held for shorter lengths of time R U N N I N G Runners pound and hammer their bodies on different hard surfaces, resulting in injury or overuse to the muscles and tendons of the knees, feet, hips and low back. One of the best yoga poses for runners is pigeon pose, which stretches many muscles, including the hip flexors, the gluteal and the piriformis, psoas, low-back and groin muscles. Also good for runners are any lunging poses that lengthen the Achilles tendons and soleus muscles—for example the warrior I pose. To deeply stretch the hamstrings and hips, the best choice is the extended sideways pose. (listed in order below). G O L F Golfers need to repeatedly twist their body in one direction to swing a golf club. Mastering the sport of golf requires tremendous strength in the entire torso. To strengthen and flex the spine, try the triangle pose; and cobra pose. Golfers can also gain strength, flexibility and stability by doing twisting poses, such as pretzel pose. (shown in order below). S K I I N G Skiers often incur injuries in their low back and knees. Skiers also tend to have overdeveloped quadriceps and weak/tight hamstrings. These conditions can be improved by doing poses that strengthen the joints and muscles of the low back, knees and posterior legs. Examples to try with skiers include triangle pose, seated forward fold pose, supine hand-to big-toe pose prep and cobra pose. T E NN I S / SQUASH / P A D D L E Because of the demands of racquet sports, players often lose their suppleness in the back and torso and deplete the strength in their shoulders, elbows and wrists. legs spread wide, forward bend while standing) is excellent for opening the shoulders; it also deeply stretches the hamstrings and adductors. Other good choices for racquet sport players are chair pose, which strengthens the abdominal muscles and stretches the Achilles tendons, calves and spinal column, and warrior 2 pose, which builds strength and balance, especially in the lower body. Another excellent pose for strengthening and lengthening muscles of concern for tennis players is bridge pose, which can be done with or without a strap. C Y C L I N G Due to the nature of their sport, cyclists tend to have very tight hips and hamstrings. Due to kyphosis of the low back, these athletes also need to stretch in ways that flex the spine; poses that address this spinal curvature help increase circulation around the lower vertebrae. Like swimmers, cyclists benefit most from poses that stretch the back and open the chest. Examples are cobra pose; bow pose prep, with hands reaching toward the feet and camel pose prep, with hands on the sacrum rather than reaching to the heels. An optimal pose to stretch tight hips and hamstrings is pigeon pose prep.