Injuries, accidents and overall wear and tear can often cut a pro athletes’ career short. While playing any sport at a professional level requires an extreme level of dedication, discipline, and hard work, more athletes emphasise nurturing the longevity of their careers.
It’s no longer about pushing beyond one’s limits but rather tapping into smarter approaches to training, be it better tools for recovery or in the case of professional Hong Kong footballer Gianni Melwani, embracing wellness of both the body and the mind.
Having spent his formative years playing football in brazil and at various clubs as part of the Hong Kong Football Association Premier League, an injury led Melwani to rethink his approach to training and wellness.
The Lululemon community ambassador has held a number of community-based workshops and classes at Ikigai, the yoga, meditation and movement studio he co-founded in 2019.
Melwani says embracing yoga and meditation has complimented his other fitness goals and allowed him to perform better on the football field. “It is quite interesting how yoga has helped many athletes prolong their careers and aided in sports performance and recovery; hence I decided to incorporate some of these practices into my daily routine as well,” he says.
Yoga as an accompaniment to professional fitness goals might not be what most of us are aiming for; Melwani says the physical awareness that the practice brings is beneficial to all who dedicate time to the matt.
Here, he shares his take on why yoga helped his various physical pursuits and what beginners can gain from consistent meditation.
How can athletes benefit from incorporating yoga into their training?
You cultivate a stronger awareness between your body and mind through yoga, and you learn to become more conscious of your movements. Even during intense strength training at the gym, you know how to manage the intensity of the strength work you are doing to achieve your targets - not too light because there will be an insufficient stimulus, but also not too forced which could increase the chances of injury and delayed recovery time. Yoga teaches you to respect your body and mind when needed and not to push past your boundaries. It teaches you patience, relaxation, clarity of mind, to be kind to yourself, and so much more.
How does meditation help you when you’re on the field?
I used to train rigorously, but will get nervous before games and not perform my best when it mattered most. With the help of yoga and meditation, I gained a deeper understanding of my mind and how to relax in pressuring situations, channelling my emotions into something more calming, positive and fun.
What are some of the physical benefits of meditation?
Meditation, simply put, is the deepest form of relaxation. Imagine this: When we are physically relaxed, we hold less tension in our bodies. Then the energy can flow freely. Blood and lymphatic fluid can flow easily. The parasympathetic nervous system becomes prominent. Serotonin, dopamine and oxytocin are released. We breathe in more oxygen and expel more carbon dioxide. All the human biological systems function at their optimum level when they are relaxed.
What are some techniques beginners can use to get started on their meditation journey?
Some of these techniques include yoga postures, breathing exercises, concentration exercises, awareness practices etc. It is important to note that these techniques do not get you into meditation, and they simply remove the obstacles in your way to mediation. Meditation is your natural state that is hidden behind all the barriers your mind has created.
How quickly can someone experience the benefits of meditation?
Practising pranayama (breathing exercises) is a great way to start! But consistency is key. It takes 30 days to build a habit and 90 days to build a lifestyle (minimum!). After 90 days of practice, it’s just the beginning of grasping the concept and technique. From thereafter, meditation is a journey of fine-tuning and sharpening your tools (breath and mind), so be patient.
What’s a common mistake people make when they first pick up meditation?
Don’t push too hard too soon and breathe too intensely when starting. Take it easy, and gradually work up to a level where you feel comfort
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