Best Yoga Poses for Sports Players: Football, Hockey, Basketball, Running

Posted by

Becci Rusinko

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08/15/2023

The Game-Changer You Didn’t See Coming

Imagine this: It’s the final seconds of the game, the pressure is on, and your body is screaming. In this crucial moment, your secret weapon isn’t just your years of training—it’s your yoga practice.

Why Yoga? The Athlete’s Unseen Coach

Meet Sarah, a college basketball star. A knee injury threatened her career until she discovered yoga. Now, she swears by these poses not just for recovery, but for keeping her game strong and her mind sharper than ever.

1. Downward Dog (Adho Mukha Svanasana)

The All-Star Stretch
Benefits: Stretches the entire body, strengthens arms and legs, and rejuvenates the mind.
Tips: Keep your spine straight and press your heels gently towards the floor.

2. Warrior II (Virabhadrasana II)

The Power Stance
Benefits: Builds stamina, strengthens legs, and improves balance and concentration.
Tips: Ensure your front knee is aligned with your front ankle.

3. Pigeon Pose (Eka Pada Rajakapotasana)

The Hip Opener
Benefits: Opens up the hip flexors and stretches the thighs.
Tips: Use a cushion under your hip if needed.

4. Plank Pose

The Core Igniter
Benefits: Strengthens the core, arms, and legs; improves posture.
Tips: Keep your body in a straight line from head to heels.

5. Child’s Pose (Balasana)

The Stress Melter
Benefits: Calms the mind, stretches the back, and relaxes the body.
Tips: Breathe deeply and let your forehead rest on the floor.

6. Boat Pose (Navasana)

The Balance Booster
Benefits: Strengthens the core and improves balance.
Tips: Keep your spine straight and chest lifted.

7. Bridge Pose (Setu Bandha Sarvangasana)

The Back Revitalizer
Benefits: Strengthens the back muscles and opens the chest and shoulders.
Tips: Press your feet and shoulders into the mat as you lift your hips.

8. Triangle Pose (Trikonasana)

The Side-Line Stretcher
Benefits: Stretches the sides of the body and strengthens the legs.
Tips: Keep your gaze on your top hand.

9. Seated Forward Fold (Paschimottanasana)

The Hamstring Hero
Benefits: Stretches the hamstrings and back; calms the mind.
Tips: Bend your knees if needed, the aim is to stretch, not strain.

10. Savasana (Corpse Pose)

The Ultimate Reset
Benefits: Relaxes the entire body and improves mental clarity.
Tips: Allow your body to feel heavy and your mind to become still.

The best 10 yoga poses for sports players

Pose Name	Description	Benefits	Tips & Precautions
Downward Dog (Adho Mukha Svanasana)	Start on hands and knees. Lift hips up and back, straightening legs and arms, forming an inverted ‘V’.	Stretches entire body, strengthens arms and legs, rejuvenates the mind.	Keep spine straight; press heels gently towards the floor.
Warrior II (Virabhadrasana II)	Stand with feet wide apart. Turn right foot out, bend right knee, and extend arms to shoulder height.	Builds stamina, strengthens legs, improves balance and concentration.	Ensure front knee is aligned with front ankle.
Pigeon Pose (Eka Pada Rajakapotasana)	Start in Downward Dog. Bring right knee forward, placing it behind right wrist. Stretch left leg back.	Opens hip flexors, stretches thighs.	Use a cushion under hip if needed.
Plank Pose	Start on hands and knees. Step feet back, coming into a push-up position. Engage your core.	Strengthens core, arms, and legs; improves posture.	Keep body in a straight line from head to heels.
Child’s Pose (Balasana)	Sit back on your heels, stretching arms forward on the mat. Rest your forehead on the ground.	Calms mind, stretches back, relaxes body.	Breathe deeply; let forehead rest on the floor.
Boat Pose (Navasana)	Sit with knees bent. Lean back slightly and lift your feet, bringing shins parallel to the floor. Extend arms forward.	Strengthens core, improves balance.	Keep spine straight; chest lifted.
Bridge Pose (Setu Bandha Sarvangasana)	Lie on your back with knees bent. Lift your hips off the floor, pressing feet into the ground.	Strengthens back muscles, opens chest and shoulders.	Press feet and shoulders into mat as you lift hips.
Triangle Pose (Trikonasana)	Stand with feet wide apart. Extend arms to the sides and bend at the waist, reaching one hand to the ankle and the other skyward.	Stretches sides of body, strengthens legs.	Keep gaze on top hand.
Seated Forward Fold (Paschimottanasana)	Sit with legs extended. Fold at the hips, reaching hands towards feet.	Stretches hamstrings and back; calms mind.	Bend knees if needed; aim to stretch, not strain.
Savasana (Corpse Pose)	Lie flat on your back with arms at your sides and palms facing up. Close your eyes and breathe deeply.	Relaxes entire body, improves mental clarity.	Allow body to feel heavy; let mind become still.

10 Best Yoga Poses for Sports Players

This chart provides a concise and clear guide for sports players to incorporate these yoga poses into their routine for enhanced physical and mental well-being.

Consistency: The Unsung MVP

Like any sport, the key to yoga is consistency. Regular, mindful practice is where the magic happens. It’s not about being the most flexible in the room—it’s about showing up for yourself, day after day.

In Conclusion: Your New Playbook Awaits

Whether you’re shooting hoops, sprinting down the track, or diving for that volleyball, these yoga poses are designed to keep you at the top of your game. So, roll out that mat and strike a pose. Your future self, scoring that winning point, will thank you. Namaste! 🙏

Becci Rusinko

My journey into yoga began as a personal practice for health and well-being, and it has since evolved into a lifelong mission to help others discover the transformative power of yoga. I currently have my E-RYT 500, YACEP and Yoga Wheel certificates.