Head's Up Hockey with Chair Pose

Your eyes are focused on the puck sliding behind the net and no one is there to scoop it but you. Head down and hustling toward it you're so close it feels like nothing can stop you. And then…crunch.

Taking a hard hit with your head down is more than frustrating, it's insanely dangerous. And if you've heard it once you've heard it a million times.

Keep your head up!

Easier said than done sometimes, especially when you get caught up in the play and it's your big chance to make a move.

We need to train the muscles in the body to keep the shoulders forward with the head up and it has to be done often enough so your body achieves this positioning without even thinking about it.

The solution? A very simple yoga pose called Chair Pose.

What is it? 

Before we get into all the benefits like how it'll reinforce muscle memory to keep your head up, let's break down what it looks like.

As the name suggests, chair pose looks like you're sitting in an imaginary chair with knees at a 90 degree angle and back in a nice, straight line hinged forward slightly. In this pose we raise our arms overhead to become an extension of the back so it's one big line from the base of your spine all the way to your fingertips. Oh, and one more thing…your head is up, facing forward like you're having a conversation with someone directly in front of you.

And now for the benefits:

• Because chair pose mimics the positioning of your stride- shoulders forward, chest lifted, knees forward, hips back- it teaches your muscles to activate while lifting your head. Your body gets used to this position so you don't have to rely on Coach shouting it from the bench.

• Your entire core gains strength and stability from holding this pose. The muscles in your core that keep you upright have to work to maintain the pose, especially with arms raised. Having more stability in your core is additional protection against injury.

• Your stride will become even more powerful as this pose also builds quad strength. By incorporating this pose into your training, you will learn to get lower with even more efficiency. 

How to practice Chair Pose

This pose can be done on its own a few times a day, holding it for about 30 seconds at a time before releasing and starting over. It's helpful to try this in front of a mirror the first few times you do it to make sure your positioning correct.

We use chair pose often in our classes because it's so fundamental to the movements in hockey. Want to see it in action with guidance from an instructor? Join us! We've got a free one-week pass here.