Whether you're a new runner, total gym rat, or summer-only tennis fanatic, a yoga instructor can tell. That's because workouts that emphasize running, lifting, and swinging movements leave the telltale signs of tight hamstrings, quads, and shoulders—the trifecta of treacherous spots in fit females.
Left alone, they can lead to muscular imbalances, injuries, and stalled results. Here's what can help: yoga for athletes, a practice specifically designed for active people. "Yoga gives you the power to better understand your body," says Emilie Smith, a yoga-for-athletes instructor in New York City. "You learn where you're strong or weak, tight or flexible." By correcting those problems, you can raise your game. That's why so many pro athletes and Olympians are devotees. Plus, it strengthens your core and builds a lean, sculpted physique. (Not a bad bonus.)
This sequence, created by Smith, has three phases: dynamic poses that warm up your muscles and loosen your joints; passive holds, which relax the body as you stretch your muscles deeper; and a restorative pose, a critical element that Smith says helps you recover and prepare for your next workout.
Add this to your regular weekly routine—keeping in mind that it should complement, not compete with, your workouts. "If you're recovering from a killer workout or injury, move through each pose extra gently," says Smith. "But if you're in a down period or an off-season, you can take a more energetic approach to build strength."
Watch yoga instructor Emilie Smith demonstrate the sequence:
