Yoga for Athletes
  • Feb. 18, 2022

Fitness Lover's Guide to Yoga for Athletes

With time, the practice of yoga is no longer restricted to only spiritual seekers. There has been enough research to show how yoga can help you develop a good physique and toned body. It is for this reason that many professional athletes like LeBron James practice yoga for athletes.

Whether you play basketball, football, or tennis, there is a yoga exercise for professionals in all different sports.

Confused? Don't be. Yoga experts have compiled a list of the best yoga for athletes stretches which you can practice in daily life.

Top 6 Yoga for Athletes Stretches

From the yoga mat to the football field, the yoga stretches mentioned below will help improve your athletic performance.

Downward Dog Pose

The ideal yoga for athletes stretches for those involved in football, basketball, tennis, running, and gymnastics.

Steps to Practice
  • Start on all fours in the tabletop position on the yoga mat.
  • Bring your hands 6 inches in front of you.
  • Tuck your toes. Lift your hips and back, and stretch your spine.
  • Bend the knees a little to shift weight to your legs.
  • Spread the fingers wide and press your weight into both hands.

Supine Twist

If you are training for tennis, golf, or baseball, this is a yoga stretch you should include in your daily exercise routine.

Steps to Practice
  • Lie down on your back.
  • Bend both knees with feet flat on the floor.
  • Extend both arms straight out to your body's side to form a T.
  • Bring both knees to one side of your body and hold for a couple of breaths.
  • Repeat the same with the other leg.

Note: You can practice this yoga for athletes to stretch with hands behind your head. For a more comfortable stretch, you can keep a yoga bolster or folded blanket by your body's side.

Camel Pose

Are you into swimming, cycling, golf, tennis, or baseball? If the answer is YES then Camel Pose is the one for you. If you want to give the best performance in any of these sports, include this yoga stretch in your daily routine.

Steps to Practice
  • Start with both knees on the yoga mat.
  • Keep both legs hip-width apart with hands on your hips.
  • Squeeze both thighs together to rotate them inward.
  • Pull your tailbone slowly towards your knees.
  • Lift your sternum and draw both elbows towards each other.
  • Squeeze your abs and drop both hands to your heels.
  • Grab your heels with your hands and lift.
  • Open your chest and extend the spine.
  • Bring your chin back toward your chest and hands to your hips.
  • Use both hands to support your spine while coming up.

Pigeon Pose

Pigeon pose is an effective yoga stretch you can practice if you are into basketball, football, or running. It is a great yoga exercise to help you recover and prevent any injury when playing any of these sports.

Steps to Practice
  • Start on all fours.
  • Bring your right knee near to your right wrist.
  • Make sure your right ankle falls in front of your left hip.
  • Slide the left leg back with heels facing up.
  • Lower your upper body so your torso is right above your right knee.
  • Hold this position for several breaths.

Cobra Pose

An effective yoga for athletes stretches you can add to your daily routine before competing in a football, basketball, volleyball, or gymnastics event.

Also Read: Yoga In Rishikesh

Steps to Practice
  • Lie down on your stomach. Bend your arms. Place both hands right under your shoulders.
  • Squeeze your elbows close to your stomach.
  • Lift your head, then chest, and then shoulders off the floor.
  • Keep both hands anchored on the floor.
  • Straighten your arms. Keep your hips down to the floor.
  • Flex your thighs, abs, and lower back.
  • Slowly come back to the starting position.

Boat Pose

Whether you are into gymnastics, volleyball, cycling, golf, swimming, or soccer, the Boat pose is a recommended yoga for athletes stretches to give your best performance in any of the sports.

Steps to Practice
  • Sit with both knees bent and hands underneath them.
  • Shift backward onto your sitting bones.
  • Keep your lower back up and in.
  • Bring your abs towards the spine.
  • Lift both shins till they are parallel with the floor.
  • Stretch both arms forward.
  • Straighten your legs and hold this position.

These are the best yoga stretches you can practice daily to improve performance and keep injuries away no matter what sports you play.


Are you a sports professional who wants to improve their performance on the field? Make the yoga for athletes stretches mentioned above a part of your daily exercise routine.

Read More:- Yoga for Cardiac Arrest