15 min Daily Yoga Practice for Footballers

Footballers 15 min daily yoga practice

A 15-minute daily yoga practice can be incredibly beneficial for footballers. It helps improve flexibility, balance, strength, and overall well-being. Here's a simple yoga routine tailored for footballers:

  1. Child's Pose (Balasana): Start in a kneeling position, sit back on your heels, and stretch your arms forward on the ground. This pose helps stretch the lower back and hips.

  2. Downward-Facing Dog (Adho Mukha Svanasana): Transition from Child's Pose to Downward-Facing Dog. This pose stretches the hamstrings, calves, and shoulders while strengthening the arms and wrists.

  3. Runner's Lunge: Step your right foot forward between your hands into a lunge position. Keep your left knee on the ground and gently stretch your hips. Repeat on the other side.

  4. Mountain Pose (Tadasana): Stand tall, feet hip-width apart. Reach your arms overhead, stretching your spine and engaging your core.

  5. Warrior I (Virabhadrasana I): Step your right foot forward, bending the knee, and extend your arms overhead. This pose strengthens the legs and opens the hips.

  6. Warrior II (Virabhadrasana II): Open your hips to the side, arms outstretched. This pose improves leg strength and balance while opening the chest and shoulders.

  7. Triangle Pose (Trikonasana): From Warrior II, straighten your right leg, reach your right hand forward, and hinge at the hip, bringing your right hand to your shin or the ground. Extend your left arm up.

  8. Seated Forward Fold (Paschimottanasana): Sit on the ground with your legs extended in front of you. Reach forward toward your feet, stretching the hamstrings and lower back.

  9. Cobra Pose (Bhujangasana): Lie face-down, hands under your shoulders, and gently lift your chest while keeping your pelvis on the ground. This pose strengthens the back and opens the chest.

  10. Corpse Pose (Savasana): Lie down on your back, arms by your sides, palms facing up. Relax your body and focus on deep, slow breaths. This helps with relaxation and recovery.

Remember to perform each pose gently, and never force your body into a position that causes pain. Listen to your body and gradually progress in your practice. Consistency is key to experiencing the benefits of yoga.

Hakan Dokuzoglu

Yoga Instructor-Private yoga classes for Football Players

Contact: 07501838888