Before or after play, incorporating yoga poses into your routine can be beneficial for preparing your body or aiding in recovery. Here are seven essential yoga poses you can consider:

Child's Pose (Balasana): This gentle pose helps to relax and stretch your lower back, hips, and thighs. It can be a great starting point to calm your mind and release tension.
Downward Facing Dog (Adho Mukha Svanasana): This pose stretches the entire body, particularly the hamstrings, calves, and shoulders. It also helps to build strength in the arms and legs.
Standing Forward Bend (Uttanasana): This pose stretches the back of the legs, hamstrings, and lower back. It promotes relaxation and can be helpful for relieving tightness.
Warrior II (Virabhadrasana II): This pose strengthens the legs, opens the hips, and stretches the inner thighs. It also helps improve balance and stability.
Bridge Pose (Setu Bandhasana): This pose helps to open the chest, stretch the spine, and strengthen the glutes and hamstrings. It can be beneficial for releasing tension in the lower back.
Seated Forward Bend (Paschimottanasana): This pose stretches the entire back of the body, including the hamstrings and spine. It also helps to calm the mind and relieve stress.
Corpse Pose (Savasana): This final relaxation pose is essential for rest and recovery. It allows your body and mind to relax fully, promoting a sense of calm and rejuvenation.

Remember to listen to your body and modify these poses as needed. If you have any specific health concerns or limitations, it's always advisable to consult with a qualified yoga instructor or healthcare professional before starting a new exercise routine.