Dominate the “T” (“T”houghts)
How do you prepare for a tough match? I am guessing you spend time with active warm-ups and stretches. What do you do to prepare for your mental game?
Your mental game can make or break your physical one. In the midst of a highly competitive match you need to remain centered. In yoga we refer to this as “being in the moment”. Being thrown off balance mentally can push you off balance physically. Try holding a yoga Tree balance (see step by step below) while debating whether it is better to use a heavy or a light racket in practice. The yogi knows this is the mind-body connection and it is a powerful one.
Yoga requires that the practitioner connect with an internal awareness. Basically - I am breathing, I am moving, and I am. Now we don’t have to get to “Zen” and begin to seek enlightenment before each and every match – that would take way too long! Just take some time to notice the three B’s.
Breath
Balance
Best
Breath. A sure sign that you are running on high anxiety is shallow breathing high in your chest. A yoga method used to lengthen and deepen the breath, which in turn calms the mind, is called Dirgha Breath or “three part breathing.”
Simply draw the breath into your nose from deep in your belly and up through the abdominals to the rib cage and then to the chest. On the exhale send the breath out and down through the chest to the rib cage and finally to the belly. The exhale can be through the mouth if you need to release tension, but once you are able, try and breath in and out through the nose only. This filters the breath, stills the mind and conserves energy. Do this breathing slowly and fully for about 5 – 10 rounds to start.
Balance. Focusing on the task at hand will bring you mental balance and the ability to perform with greater consistency. Not everyone needs to find a spot out of the fray to “center” in peace, maybe you prefer to quietly check out the opponents form, or sit and listen to your ipod. Whatever it is that works for you should enable you to “get on the mat”. In other words, create the space you need to focus on what you are going to accomplish.
Best. Know you are your best. Visualize your technique, your opponent’s reactions and you winning the match. Don’t knock it – positive affirmations and visualizations may just be your ticket to victory.
Want to try a yoga Tree Balance to help you “calm the mind” here are the basics:
Step by Step Tree Balance
- Stand tall with your feet separated hip width.
- Reach down with your right hand and draw your left foot onto your inner calf below the knee or to your inner thigh above the knee.
- Keep your right leg lifting by engaging your quad, without locking the knee joint. 4. Rest your hands on your hips and make sure they are square under your shoulders.
- Lengthen your tailbone toward the floor, and the top of your head to the ceiling.
- Press your hands together at your chest. Gaze softly at a fixed point in front of you on the floor about 4 feet away.
- Breathe your Dirgha – three part breath - and avoid discussing racket weight!
- Stay for 30 seconds to 1 minute. Release the leg with an exhalation and repeat on the other side.
You have now dominated the “T”!
Namaste,
Jen Mankowski, ERYT
Blue Rock Yoga & Pilates
http://www.bluerockyogapilates.com/
Jen Mankowski, ERYT
Yoga Alliance Registered/Certified Instructor
Owner of Blue Rock Yoga & Pilates in West Chester PA
Blue Rock
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