bend & stretch
Yoga has been studied extensively for its benefits on various populations, including masters athletes. The evidence and science behind yoga's benefits for this group can be categorized into physiological, psychological, and performance-enhancing effects. In any squad I have coached and with every client-patient VEASS assist it is prescribed, without fail, along with breathing and balance work; admittedly as my client-patient base is almost exclusively matured-aged. For those engaged in tournament play and or a heavy training schedule when working in a sedentary environment, yoga as an allied health intervention is a non-negotiable with VEASS.
Why bother?
Enhanced Muscle Activation and Strength
Yoga postures, or asanas, require the engagement of various muscle groups, often in isometric holds. Studies suggest that these holds can enhance muscle activation and strengthen both primary and stabilizing muscles, which is especially beneficial for athletes (Hagins et al., 2007). Hayes and Chase (2010) highlighted improvements in muscle strength for athletes who incorporated yoga into their training routines.
To optimise the role yoga can play in physical strength evolution, it's helpful to pair with your mainstream gym-based resistance training and plyometrics.
Improved Flexibility and Range of Motion
Yoga emphasizes stretching and various poses that enhance flexibility, a key component for preventing injuries and improving performance. A study by Tran et al. (2001) showed significant improvements in flexibility and muscular strength after an 8-week Hatha yoga program. This is due to the sustained stretching and holding of postures which helps lengthen muscle fibers and tendons
Better Balance and Proprioception
Yoga emphasizes balance and proprioception through sustained postures and flowing movements. This can lead to improved neuromuscular control and stability, which are crucial for athletic performance and injury prevention (Schmid et al., 2010). Grabara and Szopa (2011) found that practicing yoga significantly improved balance in women over 50 years old. As we have already shared in our article explaining neurmouscular decline in masters athletes, for a sport like hockey with its complex movement patterns requiring acute visual clarity, spatial awareness and asymmetric leverage of a weighted object the acuity of your proprioception is integral to effective performance.
Enhanced Nervous System Function
The emphasis on breath control and mindfulness in yoga may improve autonomic nervous system function, enhancing both parasympathetic and sympathetic regulation. This can help with recovery and stress management for athletes (Streeter et al., 2012). Yoga is well known for its stress reduction properties, which can be particularly beneficial for masters athletes who may experience higher levels of stress due to competition and life demands. A study by Field et al. (2010) demonstrated that yoga lowers cortisol levels, which is a marker of stress. The mindfulness and meditation aspects of yoga can significantly reduce stress and improve mental clarity, which are essential for optimal athletic performance (Gothe et al., 2016).
As with any exercise-based intervention, maxima benefits tend to accrue over time so any expectation you will realise instant releif or improvement is mistaken. Make yoga a habit not an experiment.
Injury Prevention
By improving flexibility, strength, and balance, yoga can help prevent common injuries among middle-aged athletes, such as strains and sprains (Polsgrove et al., 2016).
Recovery and Rehabilitation
Yoga can aid in recovery from intense training and injuries by promoting blood flow, reducing inflammation, and enhancing mental relaxation and focus. These factors can speed up the healing process and reduce downtime (Woodyard, 2011). It has been demonstrated to significantly aid in recovery by reducing muscle soreness and increasing muscle relaxation. According to a study by Khalsa et al. (2004), yoga practitioners reported lower levels of muscle stiffness and soreness. Post training and pre-bed for hockey players are the slots we usually recommend.
Cardiovascular Health
Some forms of yoga, such as Vinyasa or Ashtanga, provide cardiovascular benefits and improve overall heart health by maintaining a moderate level of activity and encouraging proper breathing techniques (Cowen & Adams, 2005). Yoga practices that include controlled breathing techniques can enhance respiratory efficiency and endurance. Studies have shown that Pranayama (yogic breathing) improves lung function and reduces the breathing rate during physical activities (Jain et al., 2005).
Although we have yet to incoorporate these approaches into the periodised plans of VEASS folk, we are considering is introduction into pre-season and as a bridging or supplementary modality between high and low intensity macrocycles.
Longevity and Quality of Life
Healthspan is the name of the game at VOITTO where we are dedicated to improving masters athlete overall wellbeing and performance over time not just as a one off for an event.
Regular yoga practice can contribute to overall longevity and improve quality of life by promoting physical fitness and mental well-being, which are important for middle-aged athletes who want to continue participating in sports (Ross & Thomas, 2010).
Integrate into Training habits
Incorporate yoga sessions on rest days or immediately following strength and plyometric workouts to enhance recovery and flexibility without compromising strength training adaptations.
Warm-Up and Cool-Down
Use yoga-based stretches and poses as part of warm-ups to prepare muscles and joints for resistance and plyometric exercises, and as part of cool-downs to aid in recovery and relaxation.
Active Recovery
On lighter training days, incorporate yoga as an active recovery tool to promote circulation and reduce muscle stiffness from intense resistance and plyometric sessions.
Focused Breathing Techniques
We encourage athletes to use breathing techniques from yoga during high-intensity lifts or jumps to enhance focus and energy management.
A DECENT WORKOUT
References
Cowen, V. S., & Adams, T. B. (2005). Physical and perceptual benefits of yoga asana practice: results of a pilot study. Journal of Bodywork and Movement Therapies, 9(3), 211-219.
Gothe, N. P., Pontifex, M. B., Hillman, C. H., & McAuley, E. (2016). The acute effects of yoga on executive function. Journal of Physical Activity and Health, 13(7), 759-764.
Grabara, M., & Szopa, J. (2011). Effects of Hatha yoga exercises on physical fitness in middle-aged women. Biology of Sport, 28(3), 235-239.
Hagins, M., Moore, W., & Rundle, A. (2007). Does practicing hatha yoga satisfy recommendations for intensity of physical activity which improves and maintains health and cardiovascular fitness?. BMC Complementary and Alternative Medicine, 7(1), 40.
Jain, N., Srivastava, S. S., Singhal, A., & Patel, V. (2005). Impact of Kapalabhati Pranayama on the cardiovascular system of students. Indian Journal of Physiology and Pharmacology, 49(2), 136-144.
Khalsa, S. B., Shorter, S. M., Cope, S., Wyshak, G., & Sklar, E. (2004). Yoga ameliorates performance anxiety and mood disturbance in young professional musicians. Applied Psychophysiology and Biofeedback, 34(4), 279-289.
Polsgrove, M. J., Eggleston, B. M., & Lockyer, R. J. (2016). Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. International Journal of Yoga, 9(1), 27-34.
Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: a review of comparison studies. Journal of Alternative and Complementary Medicine, 16(1), 3-12.
Schmid, A. A., Van Puymbroeck, M., & Koceja, D. M. (2010). Effect of a 12-week yoga intervention on fear of falling and balance in older adults: a pilot study. Archives of Physical Medicine and Rehabilitation, 91(4), 576-583.
Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78( (5), 571-579.
Tran, M. D., Holly, R. G., Lashbrook, J., & Amsterdam, E. A. (2001). Effects of Hatha Yoga Practice on the Health-Related Aspects of Physical Fitness. Preventive Cardiology, 4(4), 165-170.
Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49-54.
