Yoga For Tennis Players: Poses To Improve Performance

Yoga can be an important foundation for tennis players to practice, as yoga improves flexibility, joint mobility and stability against injury. Tennis players also need yoga to maintain fitness and perfection. And even famous tennis players, Novak, Serena and Andy have adopted a specific tennis yoga pose in their routine.

The point to be noted here is that to perform well in tennis and remain injury-free, it is important to have adequate strength, flexibility and mental concentration. The mind-body connection in yoga and meditation helps tennis players maintain mental acuity and focus in these stormy worlds. Gradually yoga and meditation have taken tennis players under their influence.

Tennis with Yoga

If you are a tennis player or want to become one, then there is no better option for you than yoga.

As we all know, no matter what the sport, it requires tremendous energy, sportsmanship, concentration and hard commitment. Yoga has proper answers to all these doubts and questions.

In fact, various types of asanas and most of the postures like yoga work to send oxygen to the body cells through deep breathing, erecting (pausing) and contraction and stretching of muscles.

If yoga is practiced at a fixed time, it brings better flexibility and strength to various parts of the body. While on one hand the practice of yoga reduces the stress level in the players, on the other hand it also increases the concentration, intelligence and physical capacity of the players.

In yoga, special emphasis is given on exercises that make the legs flexible. It increases stamina, improves flexibility and loosens the tissues of hips, thighs and legs. Which is necessary for the best performance of tennis players.

When a player is showing his best performance in the sports field, his mind becomes completely stressed. At such a time, his anxiety or stress cannot be relieved by any kind of counseling or advice. But through certain types of yoga asanas and pranayama, the stress in the player’s body can be relieved, his mind can be relaxed, his focus can be on the game and his concentration can be increased.

Practicing yoga daily can not only enhance a player’s performance but also make him a better and stronger person 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 asana increases strength, flexibility as well as inner centrality. It gives strength to the muscles of shoulders and hamstrings, calves, arch muscles. It also gives strength to the muscles of arms and legs.

Steps to do:

• From the standing position, keep a distance of 2 to 3 inches between both the feet and keep the legs straight.
• Bend the right leg and keep the toes straight on the thigh of the left leg.
• Keep the left leg stable.
• Slowly keep the hands straight and take them above the head and do Namaskar Mudra.
• Keep the body as stable as is convenient.
• Now do the same sequence with the left foot.

Tree pose Steps, Benefits, and Precautions.

2. Chair Pose (Utkatasana)

When you squat to sit in Uttakasana posture, with time you start sitting lower and lower. The body then has to resist the force of gravity to remain standing. With the practice of utkatasana, your quadriceps gradually become stronger. Because without strong quadriceps you will not be able to play.

Steps to do:

• Stand straight, keeping a distance of 3 feet between both the legs.
• Extend both hands forward, keep the palms towards the ground and keep the elbows straight.
• Slowly tilt the pelvis down as if you are sitting on an imaginary chair.
• Remain in the same position.
• To feel good in chair posture, imagine that you are sitting and reading a newspaper.
• During this time the hands will remain straight.

3. Downward Facing Dog Pose (Adho Mukha Savasana)

Everyone gets benefit from this asana, be it an athlete, runner or biker. This asana stretches the muscles of the hips, which provides relief from 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 with your palms facing up while turning your shoulders.
• Keep palms shoulder-width apart and feet hip-width apart.
• Now slowly lift your knees off the floor and let your hips move towards the ceiling, toes should point towards the hands so that your feet remain on the floor.
• Now straighten your arms and legs to form an inverted V shape.
• The wrists should be in line with the elbows and shoulders, and the feet should be in line with the respective knees and hips.
• Keep the head between the elbows.
• Stay in this posture for a few minutes and then slowly come out of this posture.

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 stretching the hip, thigh and upper thigh, which protects players from injuries.

Steps to do:

• Stand straight in a careful posture.
• Keep a distance of 4 to 5 feet between both the feet.
• Slowly bend the waist to the right, touch the right foot with the right hand.
• Place the left palm towards the sky and keep the arm straight.
• Meanwhile look at the left palm.
• Hold your breath for two or three seconds. Now while exhaling, slowly straighten the body.
• Now do the same process 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 into Dandasana. In Dandasana position, legs are straight, hands are on the ground and eyes are in front.
• Now bend the left leg and bring the heel below the buttocks and sit placing the right buttocks on the heel.
• Now bend the right leg and bring the heel near the left buttock.
• Try, your heel goes under the left buttock.
• Now fold the left hand from behind and bring it upwards keeping the palm facing outside.
• Bend the right hand upward and hold the fingers of both hands close to each other, keeping the elbow straight.
• Remain in this position for some time.
• Now do this by turning the right leg to the other side and taking the right hand down and the left hand up.
• Keep in mind, keep the neck straight and concentrate on Anahata Chakra.

6. The Warrior Pose (Virabhadrasana Yoga)

Virabhadrasana yoga is a very beneficial yoga for athletes as well as tennis players, especially runners. Practicing this asana helps a lot in warming up the muscles before running. By doing Virabhadrasana-2, the hamstrings expand and there is good stretching in them. This strengthens the muscles of the hamstrings or thighs and reduces the chances of injury. Besides, the rate of healing 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.

 “Practice Virabhadrasana: Download today app 7pranayama  from App store or Play store”

Conclusion

These are just a few examples of the many yoga exercises that can be useful for Tennis players. The specific poses and sequences that are most useful will depend on each player’s individual needs and goals.