Each month, yoga coach Gwen Lawrence shows us the best poses for athletes. This month: How to increase stride, power and strength for a better tennis game.Tennis requires intensity in the core, strong, stable shoulders and arms all the way down to the wrists, and explosiveness in the lower body. The sport can also create severe imbalances -- so these poses are aimed to both strengthen and realign your body. (As always, consult a doctor before you begin any new exercise program.)Lunge twistIts critical for tennis players to have full range of motion in the spine and chest. This pose will help you develop both, as well as deepen your focus and balance.Keys to the pose* Lunge forward with your right leg and let your left palm press into the floor directly below your shoulder.* Push the floor away with your left hand and twist to the right, looking up at your right hand.* Gently rotate your chin over your right shoulder.* Your right knee should be at a 90-degree angle.* Lengthen the left leg, and at the same time, extend through the top of your head.* Hold for 30 seconds, elongating on the inhale and rotating deeper on the exhale. Then switch sides.Warrior IIWarrior II strengthens the muscles youll use when lunging for the ball and increases mobility in the hips.* Start with your feet about 3-4 feet apart, parallel to each other.* Turn over your left foot so its in front, with toes facing inward at about 45 degrees. Your right foot should be pointing out to the front of the mat.* Bend your left knee 90 degrees and be sure you are tracking that knee over your toes.* Keep your right leg strong and straight.* Extend your arms out fully, with elbows straight and arms shoulder height.* Hold and breathe for 30-60 seconds, then proceed to the other side.Heros poseFlexible quadriceps are essential to any tennis player. To avoid muscle pulls, stretch your legs with this pose every day.* Start on your hands and knees. Then, slowly, with your toes untucked, sit back on your heels. (If you have knee problems, roll a towel in behind your knees before you sit back.)* In time, you should be able to start to sit on the floor between your feet and heels.* Tuck your tailbone under to avoid unnecessary pressure on the low back.* If this feels OK, you can start to recline back until -- one day -- you are lying completely on your back.* Go slow with this pose and be mindful about how your joints feel. Breathe and hold for 2-3 minutes.Plank wrist openerAs all players know, great grip strength and healthy wrists are essential. This pose targets both, and at the same time improves your core strength.Keys to the pose* Start on your hands and knees. Be sure your hands are flat on the floor, fingers spread evenly and your wrists are directly under your shoulder joints for best support.* Step your feet back until your legs are straight, like the top of a pushup position.* Tuck your tailbone under to protect your back, and be sure your body is in one straight line from your heels to the top of your head.* Hold for one minute -- and every 20 seconds, turn one wrist 180-degrees for a full stretch.Wheel of lifeAn all-around opener for the spine, hips, IT bands and neck, this pose may well become your best friend. Be sure to relax into it and aim to be equally flexible on each side.Keys to the pose* Leaning on your right hip, turn your torso to the right as far as you can. Place blocks under your chest and left ear.* Use your right hand to encourage the left side of your body closer to the ground on every exhale.* Be mindful that you are heavy on the blocks. Release, and relax for 3-5 minutes.* To come out of this pose, bend both elbows like a pushup, on your exhale. Use your arm strength to come upright and unwind. Repeat on the other side. Brad Hunt Golden Knights Jersey . Dukurs winning time was 1 minute, 45.76 seconds, a quarter-second better than Russias Alexander Tretiakov. Lativas Tomass Dukurs was third, 1.41 seconds off the pace. Jon Montgomery of Eckville, Alta. William Carrier Golden Knights Jersey . -- Catcher Brett Hayes has agreed to a $630,000, one-year contract with the Kansas City Royals, avoiding salary arbitration. http://www.goldenknightshockeyshop.com/colin-miller-hockey-jersey/ . Soukalova missed only one target and completed the 15-kilometre course in 40 minutes, 32.6 seconds for both victories in this seasons individual discipline. Darya Domracheva of Belarus was second, 34. Custom Authentic Vegas Golden Knights Jerseys . The All-Pro lineman got the leg bent under him while trying to make a tackle during the first half of a 22-20 overtime loss at Miami on Thursday night. The medical staff initially thought hed torn the ligament, and the test a day later in Cincinnati confirmed it. Alex Tuch Jersey . Louis. To which I would say two things: 1. Where there is smoke, there is or perhaps has been a little fire. Or, in other words, the two teams would appear to have at least spoken. And spoken is defined as one calling the other to inquire, no more, no less. All lines are courtesy of Westgate Las Vegas SuperBook.Denver Broncos at New Orleans SaintsLine: Saints -3; Over/Under: 49-- The total has gone over in eight of the last nine Saints home games.-- Under Gary Kubiak, the Broncos are 7-1-1 ATS as an underdog, having won seven of those games outright.Houston Texans at Jacksonville JaguarsLine: Jaguars -2; Over/Under: 42-- The Texans are 0-3 ATS on the road this season and 4-0-1 ATS at home.Minnesota Vikings at Washington RedskinsLine: Redskins -2.5; Over/Under: 41.5-- This would be just the eighth time in 35 career starts (including playoffs) that the Redskins are favored with Kirk Cousins as their starting quarterback. Cousins has gone 1-6 ATS as favorite, having lost four of those games outright.-- Since the start of last season, the Vikings are 8-1 ATS with five outright wins as an underdog.Kansas City Chiefs at Carolina PanthersLine: Panthers -3; Over/Under: 44.5-- The Panthers are 8-2 ATS in their last 10 home games.-- The Panthers are favored in their 20th straight game, the longest active streak as a favorite in the NFL. The second-longest active streak belongs to the Patriots, who are favored in their eighth straight game this week.Los Angeles Rams at New York JetsLine: Jets - 1.5; Over/Under: 39.5-- This would be the fifth NFL game with an over/under in the 30s this season. The under has hit in three of the previous four.Atlanta Falcons at Philadelphia EaglesLine: Falcons -2; Over/Under 50-- The Falcons are 1-12 ATS in their last 13 games as a favorite, with the only cover during this span coming last week (won 43-28 at TB as a four-point favorite).-- The Eagles are 3-0 ATS at home this season, with all three games going under the total. In five road games this season, the Eagles are 1-4 ATS and the over is 4-0-1.Green Bay Packers at Tennessee TitansLine: Packers -2.5; Over/Under: 49.5-- The total has gone over in six straight Titans games.-- The Titans are 0-5 ATS in their last five games as a home dog.Chicago Bears at Tampa Bay BuccaneersLine: Bears -2.5; Over/Under: 45.5-- The Buccaneers are 0-6 ATS in their last six home games, having lost outrright in each game.dddddddddddd. This includes a 26-21 loss to the Bears as a four-point favorite in Week 16 last season.-- This would be the first time since Dec. 15, 2013 at Cleveland that the Bears are favored on the road.-- This would be the fifth time the Bears are favored in two seasons under John Fox, having lost the previous four games outright. Chicago is the only team since the start of last season that hasnt won a game when favored.Miami Dolphins at San Diego ChargersLine: Chargers -4; Over/Under: 48.5-- The last 13 meetings between these teams have gone under the total.-- The Dolphins have covered in three straight games, and are seeking their first four-game ATS win streak since 2013.-- The Chargers are 10-3 ATS in their last 13 games.San Francisco 49ers at Arizona CardinalsLine: Cardinals -13.5; Over/Under: 48.5-- The total has gone under in nine straight Cardinals home games.-- The 49ers are 2-7 ATS in their last nine games as double-digit underdogs, including 0-2 this season.Dallas Cowboys at Pittsburgh SteelersLine: Steelers -2.5; Over/Under: 50-- The Steelers are 5-1-1 ATS in their last seven home games. During this span, Pittsburgh is 3-6-1 ATS in its last 10 road games.-- The Cowboys have the best ATS record in the NFL, having gone 7-0-1 this season, including a 3-0-1 ATS mark with three outright wins as an underdog. Dallas has already covered in two more games this season than it did in all of 2015 (5-11 ATS).Seattle Seahawks at New England PatriotsLine: Patriots -7.5; Over/Under: 48.5-- The Seahawks are 16-4 ATS in regular season prime-time games under Pete Carroll.-- If this line remains at 7.5, it would be tied for the biggest underdog Russell Wilson has been in his NFL career. Wilson and the Seahawks are 3-0 ATS with two outright wins in the previous three games when listed as an underdog of at least four points.Cincinnati Bengals at New York GiantsLine: Pick em; Over/Under: 47-- The Bengals are 0-5 ATS in their five games away from home this season. Cheap NFL Jerseys Wholesale Jerseys Wholesale NFL Jerseys Jerseys From China Wholesale NFL Jerseys Cheap NFL Jerseys Cheap Jerseys ' ' '