The Athlete’s Pocket Guide to Yoga

50 Routines for Flexibility, Balance, and Focus


Athletes can gain the benefits of yoga using this book of routines organized around an athlete’s typical problem areas of tightness and imbalance.

Out of stock


Athletes come to the practice of yoga with muscle tightness from hours spent training and little time in their weekly schedules for lengthy sessions. At the height of the season, they often disappear from yoga classes altogether in favor of demanding sport-specific training, yet it is then that yoga can be most beneficial.

Sage Rountree makes it easy for athletes to reap the benefits of yoga year-round. The Athlete’s Pocket Guide to Yoga is set up to complement a rigorous training schedule. Athletes will find:

  • 50 yoga routines with poses selected specifically for endurance athletes
  • 5-minute warm-ups to prepare for daily workouts
  • Strength sessions for the off-season and base periods
  • Flexibility sessions for when training grows more demanding, including 20-minute flexibility routines designed to follow workouts
  • Focus sessions incorporating breath exercises and meditation to improve recovery and sharpen mental toughness for competition

Armed with this pocket guide, athletes can incorporate yoga into their training all year long. A spiral binding makes it easy to display pages during each routine, and attractive color photographs fluidly detail the individual poses. Sage also includes tips to simplify trickier poses or vary the routine from one session to the next.

Careful consideration of the athlete’s needs has earned Sage Rountree a committed following, and her newest book delivers a practical approach to yoga that will make good athletes better.

Spiral-bound. Color photographs throughout.
6″ x 7″, 160 pp., $15.95, 9781934030417

The Athlete’s Pocket Guide to Yoga: 50 Routines for Flexibility, Balance, and Focus

Shipping Dimensions: 6.59in x 6.48in x 1.13in pp $15.95, Inventory 9781934030417, Shipping 1.11lbs


Yoga and Your Training
Alignment Principles
How to Use This Book


Spinal Warm-up, Prone
Spinal Warm-up, Supine
Spinal Warm-up, Seated
Half Salutes with Chair

Tall Mountain Flow
Chair and Tree
Standing Balance Flow
Crane and Warrior III

Standing Poses
Sun Salutations with Lunges
Moon Salutations
Standing Hip Openers

Core, Back, and Shoulders
Static Core
Dynamic Core
Table Core Sequence
Bow Sequence
Supported Back Bends
Shoulder Strap Series
Interlaced Fingers Series
Wall Shoulder Stretches

Hips and Legs
Lunge Series
Bowing Sequences
Pigeon Series
Head to Knee Sequence
IT Band Flow
Hamstring Strap Series
Symmetrical Stretches
Lower-Leg Stretches

Restorative Routines
Gentle Stretches
Wall Folds
Reclining Twists
Supported Stretches
Corpse Pose

Breath Exercises and Meditations
The Breath in Space
The Breath in Time
Alternate-Nostril Breathing
Counting Meditation
Observation Meditation


Getting Started
Focus on Strength
Focus on Power
Focus on Flexibility
Focus on Focus

About the Models
About the Author

Preview book.

”For time-crunched yogis and jocks who don’t even identify with the term yogi but want a good stretch or cross-training workout, take a look at The Athlete’s Pocket Guide to Yoga. With no need to attend a class or even watch a DVD, there’s no excuse to not get a few poses in.” —

”Since she herself is a triathlete and runner, Rountree knows exactly where you get tight and why, what it feels like before and after certain workouts, the difficulties of combining a good yoga practice with hard training, and what’s realistic or not for an athlete.” — SNEWS

”Sage’s clear approach to incorporating yoga into a training season perfectly addresses all the things athletes need to hear about flexibility and balanced conditioning—and Sage delivers it in a way that athletes can relate to.” — Karen Dubs, creator of the Flexible Warrior Athletic Yoga DVD series

”Sage shares the benefits that yoga has brought to her life as an athlete and offers easy to follow yoga postures and breathing techniques to help athletes of all sports get started with a safe and effective yoga routine and to help them avoid or rehabilitate an injury.” — Beryl Bender Birch, author of Power Yoga and Beyond Power Yoga, Director/Founder of The Hard & The Soft Yoga Institute, and contributor to Yoga Journal

”This sweet little book is a delightful and abundant source of yoga pose sequences. The Athlete’s Pocket Guide to Yoga is a great resource for yoga teachers and an easy source of inspiration and guidance for beginner to intermediate yogis.” —

“If you’re an athlete looking for a straightforward, informative guide to yoga, The Athlete’s Pocket Guide to Yoga is for you. The book is portable, easy to read, and informative.” —

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