Athletes often push themselves hard, which can cause tight muscles, less flexibility, and a greater chance of getting injured.
Strength and endurance training are important, but ignoring flexibility and healing can slow your progress and lead to injuries.
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ToggleTight hamstrings, stiff shoulders, and a sore lower back can affect your work and cause ongoing pain. Without proper stretching and mobility routines, muscles can become stiff, which makes it harder for them to work well.
Recovery is just as important as exercise; ignoring it can lead to fatigue and burnout. Yoga helps you become more flexible, balanced, and mobile, enabling you to rest and recover your muscles.
Here are 20 great yoga poses that every player should try, along with easy-to-follow steps for doing them safely and effectively.
1. Downward Facing Dog (Adho Mukha Svanasana)
The Downward Dog Could Be One of the Most Familiar Yogic Postures Like in the Vinyasa or Hatha Yoga Style.

- Start on all fours, with hands shoulder-width apart and knees hip-width apart.
- Tuck your toes under and lift your hips toward the ceiling, making an inverted V shape.
- Press your feet down and spread your fingers wide for balance.
- Hold for 30 seconds to 1 minute and breathe deeply.
2. Warrior I (Virabhadrasana I)
Sanskrit Virabhadrasana 1 also known as Yoga Warrior 1 pose is a basic standing yoga asana. It can give the meaning of strength, direction and balance. It assists in developing your endurance and flexibility and brings your mind down to earth.

- Stand with feet hip-width apart and step your right foot forward.
- Bend your right knee at a 90-degree angle while keeping your left leg straight.
- Lift your arms above your head and look straight ahead.
- Hold for 30 seconds, then change sides.
3. Warrior II (Virabhadrasana II)
The Warrior 2 Pose or Virabhadrasana II is an effective standing yoga pose that tones the muscles, enhances flexibility, and increases the concentration level of an individual.

- Start in a stretch with your right foot in front.
- Extend your arms parallel to the ground and turn your body sideways.
- Bend your right knee and keep your left leg straight.
- Hold for 30 seconds, then switch sides.
4. Triangle Pose (Trikonasana)

- Stand with your feet spread wide and point your right foot outward.
- Stretch your arms out to the sides and lean towards your right foot.
- Put your right hand on your shin or the ground, and raise your left arm.
- Hold for 30 seconds, then switch sides.
5. Tree Pose (Vrikshasana)
It is a standing yoga pose and is otherwise known as Vrikshasana. In this pose, one stands with the full weight on one of the feet, the other foot standing beside this foot and placing one heel on the opposite inner thigh or calf.

- Stand with your feet close together and put your weight on your left foot.
- Put your right foot on your inner left thigh or calf (don’t place it on your knee).
- Put your hands together in front of your chest like you’re praying.
- Hold for 30 seconds, then switch sides.
6. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend or Paschimottanasana is a gentle yoga pose that stretches the back torso. It increases flexibility, reduces stress, and delivers an improved posture among the athletes.

- Sit with your legs straight out in front of you.
- Bend at your hips and reach for your feet.
- Keep your back straight and relax while you stretch.
- Hold for 30 seconds.
7. Child’s Pose (Balasana)
Balasana or Child’s pose is another yoga pose that will definitely help you have a happy bedtime and it also relaxes the back, hips, and legs.

- Kneel on the floor with your toes touching and your knees spread apart.
- Reach your arms out before you and bend your upper body down.
- Put your face on the mat and relax.
- Hold for 30 seconds to 1 minute.
8. Cobra Pose (Bhujangasana)
The Cobra Pose in yoga or Bhujangasana in yoga is a posture that may assist in toning the spinal area. Because this exercise is a backbend, it exercises the back muscles and increases the flexibility of the chest.

- Lie on your stomach with your hands placed under your shoulders.
- Press your hands down and lift your chest off the ground.
- Keep your arms a little bent and your shoulders relaxed.
- Hold for 20 to 30 seconds.
9. Pigeon Pose (Eka Pada Rajakapotasana)

- Start standing and move your right knee toward your right wrist.
- Stretch your left leg straight out behind you.
- Bend your upper body down towards your right leg.
- Hold for 30 seconds, then switch sides.
10. Bridge Pose (Setu Bandhasana)
Bridge Pose Yoga or Setu Bandha Sarvangasana is a simple backbend pose where only the hips float upward leaving your shoulder and feet planted on the ground.

- Lie on your back with your knees bent and feet flat.
- Press down with your feet and raise your hips.
- Clasp your hands under your back and engage your core.
- Hold for 30 seconds.
11. Cat-Cow Pose (Marjaryasana-Bitilasana)
The next examined movement is the Marjariasana-Bitilasana or the Cat-Cow Pose, the movement that involves holding the spine curved one way (Cat Pose) and then the other way (Cow Pose).

- Start on all fours with hands under shoulders and knees under hips.
- Breathe in, bend your back, and lift your head (Cow Pose).
- Breathe, round your back, and drop your chin (Cat Pose).
- Please repeat this for one minute.
12. Supine Twist (Supta Matsyendrasana)

- Lie on your back with your arms extended.
- Bend your knees and drop them to one side.
- Keep your shoulders on the floor and gaze in the opposite direction.
- Hold for 30 seconds and switch sides.
13. Half Lord of the Fishes (Ardha Matsyendrasana)
Ardha Matsyendrasana is the half spinal twist, a seated yoga posture named after the great Sage Matsyendranath who is credited with the creation of this asana.

- Sit with extended legs and bend your right knee over your left leg.
- Place your right hand behind you and your left elbow outside your right knee.
- Twist your torso and look over your right shoulder.
- Hold for 30 seconds and switch sides.
14. Butterfly Pose (Baddha Konasana)
Baddha Konasana is also called the Butterfly Pose, a seated yoga posture that is used to direct weight to the pelvis.

- Sit with feet together and knees dropped outward.
- Hold your feet and press your knees toward the ground.
- Keep your back straight and hold for 30 seconds.
15. Happy Baby Pose (Ananda Balasana)
Literally, Balasana known as Baby pose yoga is the resting pose that is favorable for the body and the mind.

- Lie on your back and lift your legs.
- Grab the outer edges of your feet.
- Gently rock side to side and hold for 30 seconds.
16. Standing Forward Bend (Uttanasana)
Uttanasana, referred to as the standing forward bend in modern practice, is one of the essential yoga asanas.

- Stand with your feet about as wide as your hips.
- Bend at your hips and lean forward.
- Let your head hang and relax.
- Wait for 30 seconds.
17. Camel Pose (Ustrasana)
Camel Pose, also known as Ustrasana in Sanskrit, is a deep backbend, which challenges most of the muscles of the back and poses stiff and untrained shoulders to the maximum degree of their test.

- Kneel and place your hands on your lower back.
- Curve your back and stretch your arms to touch your feet.
- Open your chest and hold that position for 20 to 30 seconds.
18. Low Lunge Pose (Anjaneyasana)
The Low Lunge pose (Anjaneyasana) is an introductory yoga pose that helps to stretch the hip muscles, thigh muscles, and abdominal muscles.

- Step forward with your right foot and bend your left knee down.
- Lift your arms and stretch.
- Hold for 30 seconds, then switch sides.
19. Frog Pose (Mandukasana)
The yoga posture Mandukasana takes its form from a frog’s natural sitting pose so it bears the name Frog Pose. The Sanskrit terms “Manduka” define a frog and “asana” indicates a pose.

- Kneel and open your knees wide.
- Get down on your knees and hold that position.
- Wait for 30 seconds.
20. Savasana (Corpse Pose)
Known more commonly as the “yoga resting position,” Savasana, or the Corpse Pose, is a relatively mundane posture.

- Lie on your back with your arms loose.
- Close your eyes and take a deep breath.
- Please wait a few minutes.
Safety Precautions
Prevent muscle tension by warming up before yoga.
Listen to your body and prevent overstretching.
Move slowly and carefully.
Use yoga blocks as needed.
Stay aligned to avoid injury.
Breathe deeply and relax in each pose.
Include these yoga positions to increase flexibility, recuperation, and performance, lowering injury risk and boosting athletic ability.
Source:
Yoga Journal. (2025, January 30). Yoga and Fitness: Poses for athletes.
Hullett, A. (2024, October 15). Yoga for athletes: 10 stretches that might boost performance. Greatist.
Cronkleton, E. (2021, January 12). Is yoga beneficial for athletes? Healthline.
Numis, D. (2023, July 26). Use these 10 standing yoga poses to improve your athletic performance. YouAlignedTM.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar