Practicing Yoga by tennis players can be an important foundation, as yoga has greater flexibility, joint mobility, and stability for injury. Tennis players are also now in need of yoga to maintain fitness and perfection. And even the well-known tennis players, Novak, Serena, and Andy have all adopted a specific tennis yoga pose in their routines.
A point to note here is that for tennis to perform well and remain injury-free, it is necessary to have sufficient strength, flexibility, and mental concentration. The mind-body connection in yoga and meditation helps tennis players to develop mental acuity and focus in these stormy worlds. Slowly yoga and meditation have taken tennis players under their influence.
Tennis with Yoga
If you are a tennis player or want to become one, there is no better option than yoga for you.
As we all know, no matter what the game is, it requires tremendous energy, sportsmanship, concentration, and hard commitment. Yoga has the proper answers to all these doubts and questions.
As we all know, no matter what the game is, it requires tremendous energy, sportsmanship, concentration and hard commitment. Yoga has the proper answers to all these doubts and questions.
In fact, various types of asanas and most Mudras like yoga work by deep breathing, erecting (stopping) and sending oxygen to the body’s cells through the contraction and stretching of the muscles.
If yoga is practiced at a certain time, it brings better flexibility to various parts of the body and adds strength to it. While practicing yoga reduces the stress level in the player, on the other hand it also increases the concentration and intelligence and physical ability of the players.
In yoga, special emphasis is given to exercises to make the legs flexible. This increases stamina, brings flexibility and the tissues of the hips, thighs, and legs are loose. Which is necessary for the best performance of the tennis players.
When a player is showing his better performance in the field of play, his mind gets completely stressed at this time. At such a time, his anxiety or stress cannot be removed with any kind of counseling or advice. But through certain types of yoga asanas and pranayama, one can relieve tension in the player’s body, relax his mind, focus on the game and increase his concentration.
Daily yoga practice can not only increase a player’s performance, but it can make him a better and stronger man both mentally and physically.
Benefits of Yoga for Tennis Players
Without any negative effects, stress or any imbalance in the body, players can take full advantage of yoga.
Yoga poses can prove to be effective in making your body agile and flexible to better align with your brain.
To do yoga, stretching your hamstrings and strengthening the toes and ankles is able to meet the tennis player’s requirement.
This frees the energy that is blocked within you and gives it a new direction, which you often need in tennis.
If regular yoga exercises are done to strengthen body parts and muscles, as well as training to determine the weight of the player, injuries during the game can be avoided.
In yoga, special emphasis is given to exercises to make the body flexible. This increases stamina, brings flexibility and the tissues of the hips, thighs and legs are loose. Which is necessary for players to avoid injuries and to perform well.
Yoga Poses for Tennis Players
There are certain prescribed yoga asana that, if practiced properly, strengthen all the muscles to play tennis, increase strength and remove physical leanness.
1. Tree pose (Vrikshasana)
This posture increases strength, flexibility as well as internal centrality. It gives strength to the muscles, shoulders and hamstrings, calves, arch muscles. It also gives strength to the muscles of arms and legs.
Steps to do:
- From a standing position, keep a distance of 2 to 3 inches between the two legs and legs upright.
- Keep the paws straight on the thigh of the left leg by bending the right leg.
- Keep the left leg steady.
- Slowly keep the hands straight and move over the head and do the salutation posture.
- Keep the body stable according to convenience.
- Now do this sequence with the left leg.
2. Chair Pose (Utkatasana)
When you squat to sit in the posture of Uttakasana and over time you start to sit down and down. Then the body has to resist the force of gravity to stand up. Gradually, your quadriceps start strengthening with the practice of utkatasana. Because without strong quadriceps you will not be able to play.
Steps to do:
- Stand straight with a 3feet distance between the two legs.
- Spread both hands forward, palm towards the ground, and keep elbows straight.
- Slowly bend the pelvis down as if you are sitting in an imaginary chair.
- Stay in the same position.
- To feel good in a chair pose, imagine that you are reading a newspaper while sitting.
- During this time the hands will remain straight.
3. Downward Facing Dog Pose (Adho Mukha Savasana)
Everybody gets benefit from this asana, whether he is a sportsman, whether he is a runner or a biker. With this asana, the muscles of the hips are stretched, which provides relief in lower back pain and knee and hamstring injuries.
Steps to do:
- Sit on your knees on the floor. Bend forward at the hips and place your hands on the floor and palms on the floor with the shoulders folded.
- Keep palms separated from shoulder width and feet hip-width apart.
- Now slowly raise your knees from the floor and allow your hips to move towards the ceiling, the toes should be towards the hands so that your feet rest on the floor.
- Now straighten your arms and legs to create an inverted V shape.
- The wrists should correspond to the elbows and shoulders, and the feet should correspond to the respective knees and hips.
- Place the head between the elbows.
- Hold the pose for a few minutes, and then slowly exit the pose.
For the details click here Adho Mukha Savasana
4. Triangle Pose (Trikonasana)
Triangle Pose is beneficial in strengthening our legs, knees, and ankles. It provides mobility to the knee by creating a stretch in the hip, thigh, and thigh of the thigh, which protects the players from injury.
Steps to do:
- Stand upright in careful posture.
- Keep a parallel between the two legs at a distance of 4 to 5 feet.
- Slowly tilt the waist to the right, touch the right foot with the right hand.
- Keep the left palm towards the sky and keep the arm straight.
- Meanwhile, look at the left palm.
- Hold the breath while stopping for two or three seconds. Now, while exhaling, slowly straighten the body.
- Now do the same procedure again with the left hand.
5. Cow Face Pose (Gomukhasana)
Gomukhasana creates a stretch in the shoulders and knee veins. It strengthens the muscles of the back and arms, wrists, arms and legs, and eliminates physical inertia. Assists in cooling down after the game. It is helpful in removing fatigue and standing, walking, and running for long periods of time.
Steps to do:
- First of all, choose an open environment, do not forget to use Yoga Mat.
- Come in Dandasana. In the state of Dandasana, feet are straight, hands on the ground and eyes in front.
- Now, By turning the left leg, bring the heel under the buttock and sit with the right buttock on the heel.
- Now bend the right leg and bring the heel to the left buttock.
- Try, your heel goes under the left buttock.
- Now bend the left hand from the back and keep the palm outward and bring it upwards.
- Bend the right hand upward and with the elbow straight, hold the fingers of both hands against each other.
- Stay in this position for a while.
- Now do this by bending the right leg from the other side and taking the right hand down and the left hand from the top.
- Keep attention, the neck should be straight, and focus on Anahata-Chakra.
6. The Warrior Pose (Virabhadrasana Yoga)
Virabhadrasana Yoga is very beneficial yoga for athletes as well as tennis players, especially those who are running. Practicing this asana helps a lot to warm up the muscles before they run. Doing Veerabhadrasan-2 expands the hamstrings and gives them good stretching. This makes the muscles of the hamstrings or thighs strong and the chances of injury are reduced. Along with this, the rate of recovery of injury also increases.
Steps to do:
- Stand upright with legs spread from 3 to 4 feet away.
- Rotate the right leg 90 ° and the left leg by 15 °.
- Keep the right heel in line with the left foot.
- Raise both hands up to the shoulders, palms should be open towards the sky.
- The hands are parallel to the ground.
- Exhale, bend the right knee.
- The right knee and right ankle should be in a straight line.
- The knee should not go beyond the ankle.
- Turn the head and look to your right.
- Stabilize the posture and pull your hands slightly.
- Slowly lower the pelvis.
- Stay steady in this posture like a warrior and keep smiling.
- Breathe and drop until you go down.
Virabhadrasana Yoga is a very beautiful posture. In this posture, the entire upper torso and hands remain raised. While both hands extend outward at the shoulder level. This allows the lungs to take deep breaths. While performing Virabhadrasana-2, the muscles of the entire leg along with the thighs, knees, calves, and feet become not only tone but also strong. Along with this, it also helps to increase concentration and stamina.
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