Tissues need decompensation work in order to unload the stresses placed on them during training. However, time is so precious that it is hard to justify putting a yoga class into an already jam-packed schedule. So when faced with the question: to stretch or not to stretch... often athletes pack up and head out, neglecting to facilitate proper decompensation.
Clubbell Yoga is a sport specific training system that allows athletes to train both strength and flexibility at the same time. My vision with Clubbell Yoga is to bridge the gap that exists between the strength training world and the yoga world, and to train movement patterns which help us actually decompensate and repair - not just isolate a stretch.
Scott Sonnon has endorsed Clubbell Yoga as being the ultimate way to garner ‘expressful power.’ The three principles driving a Clubbell Yoga practice are simple: awaken, condition, and practice. Here is a sample of a closed hip Clubbell Yoga sequence that can be done in under 7 minutes.
Awaken with joint mobility infused stretches. In the first two photos, Travis Janeway moves back and forth between kneeling lunge with thoracic extension and then straightens the front knee to come into Sonnon’s “gunslinger” mobility drill. Inhale upon extension of the spine, and exhale as you shoot your hands forward. Perform 6-10 total syncing movement with breath.
Condition with Clubbell exercises that focus on flexibility and balance, like Warrior 3 holding the Clubbell in two handed flag position (pictured on grid, the eighth and ninth photos). This recruits hip stabilizers and postural muscles, while creating dynamic flexibility in the base leg. The drill can be done for 8-12 reps, holding each extended position isometrically for a few moments before going to the next rep.
Practice short ‘sport specific’ loaded yoga sequences. For example, start in kneeling lunge with Clubbell in two handed torch above head, ensure elbow is locked (the fourth photo). Then transition to ‘Warrior one’ by lifting back knee and placing foot on the ground at a 45 degree angle (the fifth photo). Keeping hips facing forward will stretch the hip flexors. Transition to ‘Pyramid’ pose, hips still face forward, feeling a stretch in front hamstring (the sixth photo). Lastly, transition to ‘Warrior 3’ a balance pose that integrates everything in the closed hip sequence (the last two photos).
Typically in a Clubbell Yoga class, we then perform an unloaded sequence after the loaded sequence for maximum benefit. You will notice a huge difference in your ability to ‘nail’ these poses once you have done them with a Clubbell.
Clubbell Yoga allows the athlete to focus on moving from mobility, to conditioning, to yoga flow in a way that makes sense on a neuromuscular level. There is no ‘cocktailing’ of yoga poses, instead the sequences are geared toward improving sport specific skills like single leg balance, hip recruitment, maximizing power and much more. You can practice at home via Clubbell Yoga DVD set, or come to a seminar near you. The next seminars are offered in London this April, New York in June, and Budapest in late June.
Thank you to Travis Janeway, of Bellingham Strength & Conditioning for modeling and facilitating this photoshoot. Thank you also for your dedication to spreading Clubbell Yoga amonst athletes. You rock!
Entrepreneur, yogi, creator who seeks to inspire people everyday through movement.