Triathlon Training? Try These 4 Yoga Poses for Strength, Mobility & Flexibility

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Dana Santos, creator of "Radius Yoga Conditioning" - yoga designed for athletes - wrote about four yoga poses that help triathletes with their mobility, flexibility and strength, which are listed below.  

CNN highlighted these poses that will help athletes move, focus and breathe better. They are as follows:

#1: Cobra Pose 

This position entails lying on the stomach with the legs together. Hands are placed beside the mid-ribcage on the floor. Elbows are bent, hugging the sides of the body. Once in position, press through the base of the palms and slide the upper body forward through the arms, lengthening the spine.  

Next, inhale and straighten the arms, keeping it slightly bent, in order to lift up and arc the back. While exhaling, draw the bottom points of the shoulder blades slightly in and down toward the waist. Keep the elbows to the sides of the body.  

This pose helps strengthen the back, enhance shoulder and mid-back mobility. It also lengthens the core, reports KSPR. 

#2: Dolphin 

To start, go down on all fours, keeping the elbows aligned under the shoulders. Hands should form a triangle shape  by interlacing the fingers. Press the body up into an inverted "V" position by curling the toes under and straightening the legs.  

Keep the back straight with the core engaged and the legs should be straight as well. If it is too hard to keep the legs straight, bend the knees.  

This position helps the hip/pelvic area function properly. It also strengthens the core and shoulder girdle, while enhancing shoulder mobility and increasing leg flexibility, states CNN.  

#3: Reverse Warrior 

This yoga exercise starts in the lunge position. Drop the right heel and turn the toes in to 90 degrees.  

Reach the left arm up and back, while inhaling. Continue the movement by extending the back and side muscles and allowing the right arm to slide down to the right leg. Keep in mind to align the forward knee above the bent ankle at all times.  

According to KSPR, this move enhances mobility in the hip and shoulders, while strengthening and lengthening the core and stabilizing the knee. The position increases strength and flexibility in the legs too. 

#4: Kneeling Lunge with Twist and Reach 

Start with the kneeling lunge position, align the right knee above the ankle. With the left hand on the right thigh, rotate from the mid-back and reach the right arm palm up behind the body. Keep balance by engaging the core of the body.  

This yoga exercise will help with the functionality of the hip/pelvic region by increasing the hip flexor and leg flexibility. It also strengthens the core and increases the mobility of the shoulder and mid-back.  

After each exercise take five long deep breaths, before repeating the process.  

Santos also trains professional athletes, who play football, hockey, basketball, and baseball. She also trains with the Atlanta Braves, the Philadelphia Phillies, the Tampa Bay Rays, Tampa Bay Lightning, and Orlando Magic.