10 Yoga Poses for Footballers to Prevent Injury

Yoga can be incredibly beneficial for footballers as it helps improve flexibility, balance, strength, and overall body awareness. Practising yoga regularly can also help prevent injuries and enhance performance on the field. Here are ten yoga poses that footballers can incorporate into their training routine:

Downward Dog (Adho Mukha Svanasana):

Benefits: Stretches and strengthens the shoulders, hamstrings, and calves. It also helps lengthen the spine and improves overall body alignment.
How to do it: Start on your hands and knees, then lift your hips up and back, forming an inverted "V" shape. Press your hands into the ground and keep your heels down.
2. Warrior II (Virabhadrasana II):

Benefits: Strengthens the legs and core while opening the hips and chest.
How to do it: From a standing position, step one foot back and turn it perpendicular to the front foot. Bend the front knee and extend your arms out to the sides. Keep your gaze over the front fingers.
3. Bridge Pose (Setu Bandhasana):

Benefits: Strengthens the glutes, hamstrings, and lower back. It also opens the chest and stretches the spine.
How to do it: Lie on your back, bend your knees, and place your feet flat on the floor. Press your feet and arms into the ground to lift your hips off the mat.
4.Triangle Pose (Trikonasana):

Benefits: Stretches the hamstrings, hips, and sides of the body while improving balance.
How to do it: Stand with your feet wide apart, turn one foot out, and reach your arm down to the same-side foot. Extend your other arm up toward the ceiling.
5.Pigeon Pose (Eka Pada Rajakapotasana):

Benefits: Opens the hips and stretches the hip flexors and glutes.
How to do it: From a plank position, bring one knee forward and place it behind the corresponding wrist. Extend the other leg behind you and lower down onto your forearms.
6. Standing Forward Bend (Uttanasana):

Benefits: Stretches the hamstrings, calves, and lower back while calming the mind.
How to do it: Stand with feet hip-width apart, hinge at the hips, and fold forward, bringing your hands toward the ground or legs.
7.Chair Pose (Utkatasana):

Benefits: Strengthens the legs, glutes, and core muscles.
How to do it: Stand with feet together, bend your knees, and lower your hips as if you were sitting in an imaginary chair. Keep your chest lifted and arms extended.
8.Child's Pose (Balasana):

Benefits: A relaxing pose that stretches the back and shoulders while promoting deep breathing and rest.
How to do it: Kneel on the ground, sit back on your heels, and extend your arms forward, lowering your chest toward the ground.
9.High Lunge (Anjaneyasana):

Benefits: Stretches the hip flexors and quadriceps while building strength in the legs.
How to do it: From a standing position, step one foot back and lower your back knee toward the floor. Keep the front knee bent at a 90-degree angle.
10. Seated Spinal Twist (Ardha Matsyendrasana):

Benefits: Increases spinal flexibility and stretches the hips and back.
How to do it: Sit with your legs extended, bend one knee and place the foot outside the opposite knee. Twist towards the bent knee, using the opposite arm as a lever.
Hakan Dokuzoglu
Yoga Instructor-Yoga for Football Players
Contact:07501838888