Deep Stretching and Strength

Pamela Reif – 30 MIN YOGA WORKOUT

For this 30 MIN Yoga Workout you don’t need any specific gym equimpment – All you need is a yoga Mat. We all know that yoga is effective against stress. But how can it help Free Athletes achieve better training results? When you combine other sports (HIIT or strength training) with yoga, you train your body and mind, increase your flexibility and strength, prevent sore muscles and banish negative thoughts – they too can be an obstacle to your progress. Is yoga perhaps exactly what you need to improve your performance? Read more here:

Benefits of Yoga

Are you the most immobile athlete in training?

Then yoga is the right thing for you. Because if you use the same muscles over and over again, you will inevitably end up with shortened muscles. If one muscle is too short, your body will start using another one for the desired movement to prevent injuries. This may sound harmless, but if this “substitute muscle” is untrained, you can easily tear or pull your muscles. And this is where flexibility comes into play: the more flexible you are, the looser your muscles and joints are and the more efficiently they function and regenerate.

How can yoga help you with this? Yoga is nothing more than ‘active stretching’ and has little to do with the typical ‘touching toes’ that you might expect to find here. In active stretching, the target muscle is brought into a stretching position by tensing its opponent and held there. In contrast to passive stretching, the range of motion is somewhat smaller here, because you use your muscle power to get into certain positions. However, this combination of stretching and muscle strengthening helps you to gain more stability over time and thus protect your joints.

Translated this means: You become more flexible and prevent injuries.

Do stressful days at the office upset your training schedule?

Then yoga is just the right thing. Yoga is about creating a connection between body and mind. This is done with the help of various movement sequences, controlled breathing and meditation.

When we have a lot going on in our lives or we are stressed at work, our training often suffers because our mind is simply somewhere else. But stress is ultimately a matter of the head and can be wonderfully controlled with the help of yoga. In the beginning it is not easy to concentrate on just one thing in such situations, but it helps you to organize your thoughts and focus your attention on your breathing.

Once you have learned to focus, you can use this for your Gods workouts and you will probably be setting up new PBs soon. Whether you meditate during a yoga class or hold a challenging pose for a longer period of time, yoga helps you to get in harmony with your body and achieve long-term results. #Winning.

Do you often suffer from sore muscles?

Then yoga is the right thing to do. Regular stretching has been proven to prevent sore muscles. However, this does not mean a 10-minute stretch after a workout, but an intensive stretching unit on break days. The combination of muscle stretching and relaxation in yoga stimulates the blood circulation in areas with damaged muscle tissue, so that you are fit for your next workout in no time.

Whether you run regularly, train with weights or your own body weight, it’s time to leave your comfort zone: Discover the yogi within you. You never know… maybe yoga is exactly what you need to improve your performance.

Training Goals:

  • Stretching
  • Strength


  • Keep your head, back and butt in a straight line
  • Engage your core and glutes
  • Avoid a hallow back

Equipment: Mat

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

What do you think?