Increasing flexibility and muscle strength in certain muscle groups in your legs, abdomen and back can give you the ability to jump higher. Yoga poses that improve balance, coordination, core strength and leg strength help to increase overall muscular strength and stability. Practicing yoga alongside regular practicing of jumps with a jumping rope or jumping sequences can help build the leg strength necessary for high jumps.
Leg Rotation, or Chakra Padasana, is a pose that involves lying on the back, lifting one leg at a time to a 45-degree angle off the floor, and rotating it in a circular motion. This yoga pose helps to build the upper leg muscles such as the quadriceps, IT band and hamstrings, which are essential for jumping higher. The pose also tones the abdominal muscles and the spinal cord and opens up the hip joints, all of which are beneficial for overall flexibility.
Crescent Moon pose, or Anjaneyasana, is a variation of a lunge where the arms are stretched out to the sides and slightly curved to resemble the shape of a crescent moon. This pose strengthens the legs, back, shoulders and arms, as well as builds stamina, which helps provide energy and strength for jumping higher. The pose also lengthens the legs, providing both the flexibility and leg strength necessary for jumping higher. Crescent Moon is a balancing pose, and helps to develop concentration and coordination, which are important for keeping your balance when jumping.
Warrior I and II
Warrior I and II, or Virabhadrasana A and B, are standing poses where the body is in a lunge position. In Warrior I the hands are raised toward the sky and in Warrior II they are stretched in both directions from the body and parallel to the floor. These poses improve agility and balance and strengthen the abdominal region. Both warrior poses help to strengthen and lengthen the thigh muscles, providing the flexibility and stamina for pushing off the ground when jumping.
Warrior III pose, also known as Virabhadrasana C or Dikasana A, is the final and most difficult variation of Warrior pose. The pose is performed by balancing on one foot, bringing the other leg to a 90-degree angle off the floor, and stretching the arms and torso in line with the elevated foot. The pose helps to build stamina and balance while also toning the abdomen, developing core strength and stamina for higher jumps. This pose is ideal for improving jumping ability, as it simultaneously strengthens and stretches the thighs, hamstrings, calves, ankles and hips, providing strong and springy legs.
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