( CNN ) There 's been a lot of buzz about the `` zen '' of the Seattle Seahawks . Some people are wondering whether their regular yoga and meditation sessions give them an edge over the competition . Fact is , many teams and individual players across the NFL have been practicing yoga for years . I worked with my first pro football players , two tight ends from the New England Patriots , back in 2006 . NFL players , like weekend warriors , save their biggest events for the weekends ( with the exception of Monday and Thursday-night football , of course ) . Therefore , they need to be smart all week about preparing their bodies and minds for the big game . For my football clients , yoga is an essential part of that preparation . Mobile midbacks and hips with stable cores and shoulder girdles are important for any athlete , but especially athletes that have to absorb impact . When mobility and stability are limited in any of these areas , the risk of knee , low-back and neck injuries increases dramatically . The same mentality applies to weekend warriors , who likely spend much of their week as desk jockeys then suddenly take part in strenuous activity . Unless they integrate mobility exercises into their everyday lives , they risk wrenched backs , sprained knees and dislocated shoulders during even the friendliest of touch football games . To avoid injury and work towards Super-Bowl shape , weekend warriors can use some of the same techniques and moves I teach in pro football . Here 's a sample : . Quick-and-easy breathing meditation : . The mental game is no joke ! Neither is a stiff ribcage that impedes movement . Not only can your breath relax and focus your mind by tapping into your parasympathetic nervous system , the quality of your breathing dictates your ribcage position , which affects your core strength and upper-body range of motion . Start and end your yoga practice with a minimum of two minutes of deep , diaphragmatic breathing with your eyes closed . Inhale through your nose into the bottom and back of your lungs . Exhale slowly and fully , releasing the ribcage downward by engaging core muscles to assist . Pausing briefly after exhalation stimulates a naturally deeper inhalation . Try breathing at this pace : 5-count inhalation . 5-count exhalation . 3-count pause . Practice 10-to-20 rounds of breath , focusing all of your attention on your breathing . Most people do n't realize that meditation can be that quick and easy ! Extended angle . Stabilizes and mobilizes hip joints , increase core strength and enhances midback rotation . From a deep lunge with your left foot forward , place your left hand on the mat or a block just inside of your left foot . Reach your right arm overhead , trying to match the angle of your side body and back right leg . Engage your core for stability . Be sure the rotation of your chest and ribcage is coming from your midback . Hold the for three long , deep breaths . Repeat on the other side . Side plank variation with hip and leg lift . Lengthens abductors ( outside of hip ) and glutes ; strengthens shoulder and obliques ( side core ) In side plank , with your feet stacked , be sure the shoulder of your supporting arm is behind your wrist . Step your top foot down to the floor in front of your pelvis . Press through your heel as you lift your hips and raise your top arm . Hold for three long , deep breaths . Switch to the other side . Standing straddle with twist . Lengthens abductors ( groins ) and hamstrings ; enhances midback mobility . From a standing straddle with your toes pointed forward , hinge from your hips and fold down to place one hand on a block . Twist from your midback to reach your opposite arm skyward , trying to align your wrists vertically . Keep your lower back level and stable . Engage your core and press through the outer edges of your feet for stability . Hold for three long , deep breaths . Repeat with the other arm . Do the practice above several times a week for the best results . With just three moves and some breathing , you can easily start your day with it or even integrate it into the beginning or end of your workouts . Think yoga is n't cool ? I know quite a few 280-pound NFL players who would disagree . You probably do n't want to argue with them .
Many teams and individual players across the NFL have been practicing yoga for years . Yoga techniques they use to stay focused can work for everyone .