Yoga For Boxers

I have a new love in my life … boxing!

Back in the day I used to go to Fit To Fight classes in the gym that I really used to enjoy but not half as much I’ve been enjoying my new boxing classes! Boxing gives you a real sense of empowerment and strength and you really do get a full body workout!

Boxing was one of the things on my “I want to do this year” list and in all honesty I thought I would struggle because I never felt I had enough upper body strength for boxing, but thanks to the other passion in my life, yoga, my body isn’t as weak as I thought it was.

There are so many yoga poses that help strengthen your arms, legs and core that are so helpful when you box and let’s face it being flexible doesn’t do you any harm when you need to duck! Here are just a few yoga poses that have really helped me build strength and flexibility.

Plank

• Start on all fours with your arms straight.
• Tuck your toes under and step both feet back, straightening your legs.
• Inhale and raise your chin and head so you’re looking straight in front of you.
• Making sure your body is parallel to the floor, engage your core and extend your chest.
• Exhale and push your body weight onto the palms of your hands evenly.
• Gaze towards your fingertips

Cobra

• Lie with the front of your body on the mat
• Place your forehead on the floor or on a folded blanket in front of you. Your hands are by your sides and your toes point to the back of the room.
• Bring your arms closer to your chest, inhale and raise your head, shoulders and front of the body keeping your pubic bone grounded onto the mat.
• Exhale and push your palms down into the mat and raise the front of your body as high as you can comfortably go, looking straight ahead.

Upward Facing Dog

• Lying on your front with your legs hip distance apart, place the palms of your hands on the mat close to your ribs ensuring that your elbows are over your wrists.
• Place the tops of your feet on the mat and then press your palms firmly into the mat.
• Lift your body off the floor by straightening your arms but keep your toes and your palms on the mat.
• Looking ahead roll your shoulders down and bring your shoulder blades together.
• Stay here for a few breaths then bend your arms and lower your body back onto the mat.

Warrior II

• Standing in Mountain Pose with your feet 4/5 ft apart.
• Turn your right foot out to a 90-degree angle and your left foot in at 45-degrees.
• On an inhale extend arms out to the sides at shoulder level with your palms facing down and your torso facing forward.
• On the exhale bend your right knee so it’s in line with your right heel and the right thigh parallel to the floor so your leg is at a right angle.
• Your left leg should be straight and the soles of your feet pushed into the floor.
• Repeat on the other side

Side Angle

• Starting in Warrior II extend your left side over your forward leg and rest your left arm on your thigh place the fingertips of your left hand on the floor just outside your front leg.
• Reach up with your right arm and rotate your palm forward
• Extend your arm overhead. Keeping your back leg straight and rolling your torso so your chest is open.
• Repeat on the opposite side.

Reverse Warrior

• From Warrior II rotate the wrist of your forward arm to bring the palm up. Sweep your arm up and back into an arch
• Slide your rear hand down your back leg lightly touching the back calf or thigh.
• Spiral your chest, dropping your tailbone so you don’t put pressure on your power back.
• Repeat on the other side.

Chair Pose

• Starting in Tadasana (Mountain Pose) bend your knees and drop your hips bringing your weight onto your heels.
• Dropping your tailbone and keeping your front ribs in, lift your arms up shoulder width apart.
• Keeping your shoulders firm rotate your arms inward and gaze upward.
• Stay here for a few breaths then straighten your knees and relax your arms back in Tadasana.

Downward Dog

• Starting on all fours with your knees hip distance apart and your hands shoulder width apart and fingers facing forward.
• Move your hands a little further forward, tuck your toes under, lift your hips to the ceiling and straighten your legs.
• Press your fingers into the mat and drop your heels down towards the mat. Your heels don’t have to touch the floor just pulling down towards the floor will give you a good stretch.