Table Of ContentPraise for Teaching Power Yoga for Sports
“I feel that I get the most benefits from Gwen Lawrence’s yoga as part of my recovery rou-
tine, with her restorative postgame yoga. I find my soreness reduced, and I gain flexibility
and feel ready for the week ahead!”
Kerry Wynn, Defensive End for the New York Giants
“I have been doing yoga with Gwen Lawrence for the past six years, and I find it to be a nec-
essary part of my training routine. Gwen takes her time to guide each of us through every
one of the positions, thoroughly explaining the importance of each stretch. Gwen is person-
able and knowledgeable, and she brings a gentle spirit to each class.”
Mark Herzlich, Linebacker for the New York Giants
“Since coming to the New York Giants, working with Gwen Lawrence has been a great
addition for me in my training and recovery routines. Her yoga sessions allow me to set
aside time to focus solely on improving flexibility, strength, and power-through movements
designed perfectly for football players.”
Ryan Nassib, Former Quarterback for the New York Giants
“The fact that Gwen knows the sports—she takes the time to get to know the different
positions and the different needs of the specific athlete she’s working with. And I think that’s
what sets Power Yoga for Sports apart. . . . It’s just one of those things that I gotta incorporate
into my life every day.”
Amani Toomer, Former Wide Receiver for the New York Giants
“I have worked with Gwen for only a couple of months and I have recognized tremendous gains
in my flexibility, core strength, and balance, which are essential to staying healthy and explosive.
I consider myself lucky to have learned as much from Gwen as I have in such a short time.”
Kevin Boothe, Former Offensive Guard for the New York Giants
“She conducts class with tremendous professionalism and makes it challenging to the ath-
letes. She relates very well to our players and commands their respect. I believe that Gwen
is an outstanding yoga coach who provides a valuable experience for those athletes who
consistently participate in her class.”
Jerry Palmieri, Former Strength and Conditioning Coach for the New York Giants
“I’m a triathlete. The swimming part was the hardest for me because my technique wasn’t
very good. Then I met Gwen Lawrence and her innovative method, Power Yoga for Sports.
Since then, I’ve gotten more flexibility and I improved my swimming technique, becoming
faster and breaking my personal records! Thank you very much, Gwen.”
Gabriel Ruivo, Personal Trainer and Triathlete
TEACHING
POWER
POWER
YOGA
YOGA
FOR SPORTS
GWEN LAWRENCE
TEACHING
POWER
POWER
YOGA
YOGA
FOR SPORTS
GWEN LAWRENCE
COPYRIGHT PAGE
Library of Congress Cataloging-in-Publication Data
Names: Lawrence, Gwen, author.
Title: Teaching power yoga for sports / Gwen Lawrence.
Description: Champaign, IL : Human Kinetics, [2019] | Includes
bibliographical references.
Identifiers: LCCN 2018028445 (print) | LCCN 2018036357 (ebook) | ISBN
9781492572749 (ebook) | ISBN 9781492563068 (print)
Subjects: LCSH: Hatha yoga. | Athletes--Training of.
Classification: LCC RA781.7 (ebook) | LCC RA781.7 .L38 2019 (print) | DDC
613.7/046--dc23
LC record available at https://lccn.loc.gov/2018028445
ISBN: 978-1-4925-6306-8 (print)
Copyright © 2019 by Gwen Marie Garro Lawrence
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical,
or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage
and retrieval system, is forbidden without the written permission of the publisher.
Permission notices for material reprinted in this book from other sources can be found on pages xvii-xviii.
The web addresses cited in this text were current as of August 2018, unless otherwise noted.
Senior Acquisitions Editor: Michelle Maloney; Developmental Editor: Laura Pulliam; Senior Managing Editor: Amy Stahl;
Copyeditor: Kevin Campbell; Proofreader: Laura Stoffel; Graphic Designer: Sean Roosevelt; Cover Designer: Keri Evans; Cover
Design Associate: Susan Rothermel Allen; Photograph (cover): Kevin Ferguson/© Human Kinetics (left) and MIGUEL RIOPA/AFP/
Getty Images (right); Photographs (interior): Kevin Ferguson/© Human Kinetics, unless otherwise noted; Visual Production Assis-
tant: Joyce Brumfield; Photo Production Manager: Jason Allen; Photo Asset Manager: Laura Fitch; Senior Art Manager: Kelly
Hendren; Illustrations: © Human Kinetics; Printer: Premier Print Group
We thank the The Duncans at The Centre in Purchase, New York, for assistance in providing the location for the photo shoot for this
book.
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E7267
I have had many great people influence, support, and inspire me along my career journey, from
Tom Coughlin to Frank Gifford, but the single biggest motivator for my creativity and inventive-
ness is hands-down my soulmate and best friend, my husband Teddy.
It is through his journey through college sports and professional athletics that I was privileged
to be his ride-or-die—to share in the successes, listen to complaints, and confront injuries, ups,
downs, and diagnoses—an experience that helped me to develop my company, which now serves
people in 18 countries and 28 states. It is my goal to reach as many athletes and coaches as I can
to help them to be proactive to health, not reactive to injury. My husband was pivotal in creating
my love of sports and helping me to understand that I can serve best by saving athletes the pain
of injury, the loss of playing time, and potentially the loss of their positions. I thank him for his
sacrifices to make me happy, whole, and the best woman I can be. He blessed me with three great,
athletic sons who are completely on board in this journey that has become a family philosophy.
To my sons, Brooks, Tyrus, and Cal, who have always told me they love and support me, and
how proud they are of me; they will never know how much I appreciate those words. As a modern
mom you can often be conflicted about working and not staying home, but their clear, authentic,
pure love makes it clear to me that I have made the best decisions for our family and have been a
role model they can be honored to call Mom. It is through their love that I never doubted I could
do anything I set out to do.
CCOONNTTEENNTTSS
Pose Finder viii
Foreword xi
Preface xiii
Acknowledgments xvi
Credits xvii
1
Why Athletes Need Power Yoga for Sports 1
2
Anatomy, Alignment, and Assessment 11
3
Mindfulness Tools 29
4
Maximize Your Yoga Practice 43
5
Standing Poses 51
6
Seated Poses 101
7
Floor Poses and Inversions 121
8
Sport-Specifi c Sequences 199
9
Ready-to-Use Yoga Sequences 283
10
Restorative Sequences 319
About the Author 325
Earn Continuing Education Credits/Units
vii
P POOSSEE FFIINNDDEERR
POSE PAGE
Chapter 2 Anatomy, Alignment, and Assessment
Child’s Pose 26
Corpse 20
Downward Dog 25
Heavy Legs 25
Opposite-Arm Opposite-Leg Reach 21
Reclining Cobbler’s 21
Rock and Roll 22
Seated Cross-Legged Pose 18
Seated Twist 20
Standing Forward Bend 22
Standing Mountain Pose 24
Chapter 5 Standing Poses
Chair 58
Crescent Lunge 69
Eagle Pose 76
Extended Side Angle 66
Goddess Pose 72
Half Moon 68
Half Side Squat 96
King Dancer 92
Lunge Twist 98
Pyramid Pose 64
Squat 79
Standing Forward Bend 54
Standing Forward Bend Against a Wall 56
Standing Mountain Pose 52
Standing Split 88
viii
POSE PAGE
Straddle Forward Bend Twist 74
Three-Legged Dog 94
Tree Pose 90
Triangle 61
Warrior 1 82
Warrior 2 84
Warrior 3 86
Chapter 6 Seated Poses
Boat Pose 111
Camel Pose 117
Cobbler’s Pose 104
Cow Face Pose 119
Easy Cross-Legged Pose 102
Hero’s Pose 113
Hero’s Pose with Toes Tucked 115
Seated Forward Bend 108
Seated Mountain Pose 106
Chapter 7 Floor Poses and Inversions
Bow Pose 165
Bridge 136
Cat and Cow 173
Child’s Pose 176
Corpse 187
Downward Dog 160
Face-Down Shoulder Stretch 169
Face-Up Shoulder Stretch 134
Forearm Side Plank 154
Frog 183
(continued)
ix
