Tennis is one of those sports that demand physical strength, agility, and mental focus. Tennis players are always focused on improving their performance to become better players. Whether it’s maintaining endurance during long matches or learning to nail the serves, tennis can always be improved with training. While traditional tennis training mostly emphasizes technique incorporating certain yoga poses into the routine can be a game changer.
Yoga carries countless benefits specifically for tennis players. Specifically, when it comes to strengthening the spine, legs, and shoulders which are crucial for elevating your performance on the court. Yoga is the best way to target specific muscles in your body and unlock the maximum potential of your body. In this article, you will learn about the benefits and ways to perform the ideal yoga poses for tennis players.
Ready to take your tennis game to the next level? Let’s explore the top yoga poses tennis players must practice.
4 Highly Beneficial Yoga Poses Tennis Players Must Try
Whether you want to prevent injuries or looking to optimize your performance, yoga can effectively support your tennis goals. With yoga, you will be able to:
- Improve your mental resilience
- Boost your body flexibility
- Build core strength
- Learn to maintain balance
Getting consistent with yoga will help you achieve your tennis goals easily. Also, with yoga, you no longer have to go through high-intensity workouts that consume your body energy. Instead, you can improve your tennis performance with gentle yoga training.
Here are 4 yoga poses you can practice as a tennis player to elevate your performance.
1. Cat-Cow Pose
Cat cow pose is very beneficial if you are into sports and specifically, if you are a tennis player. It can be practiced to improve your body posture and balance. Along with this it can strengthen and stretch the neck, spine, back, abdomen, and hips. It also stimulates the organs in your kidneys, belly, and adrenal glands.
To start, get on all fours and keep your palms aligned under your shoulders. Also, keep your knees aligned with your hips. Maintain the body weight equally on all fours. Inhale and let your belly drop towards the ground. Then exhale while pulling your belly up and slightly curving your back. It’s recommended to not practice this as you might strain your back muscles. This is why yogis head to hot yoga Dubai studio to perform this under expert supervision.
2. Chair Pose
Chair pose is also vital for tennis players as it carries numerous benefits that can improve your game. It works to energize the legs which are very crucial in tennis. Along with this, it also promotes your shoulder openness and strengthens your cores. Practicing this pose daily will show you promising results in your performance levels.
You can perform this by standing straight and keeping your feet slightly less than shoulder width apart. Straighten your arms towards the ceiling while keeping your palms facing the ground. Then bend your knees and also push your pelvis down like you are about to sit on a chair. Stay in this position while taking deep breaths for at least 40 – 60 seconds.
3. Cow Face Pose
The cow face pose is an excellent way to stretch your shoulders. This makes this pose perfect for tennis which stretches your shoulders every time you swing your racquet. The stretch in this pose improves your ability to rotate internally. Thus, this can also prevent shoulder injuries that can happen due to repetitive arm motions in tennis.
Start by sitting on a mat, then bend your knee, and then move your right foot outside your right hip. Let your left foot slide under your left hip and keep both knees aligned over each other. Ensure both your feet and palms are facing backward and lengthen your spine. Let your right arm move behind your body over your shoulders and move your left arm behind your abdomen. Try to keep your fingers intertwined and stay in the pose for a few breaths.
Learn more: Cricket and Yoga: Top Yoga Poses To Enhance Performance
4. Downward Facing Dog Pose
Downward facing dog is a single pose that targets various support muscles of tennis players. It enhances your wrist strength, and hamstring flexibility, and improves shoulder mobility and core stability. You can also practice this pose post-play to realign your spine and help your body relax and recover.
To start this pose, get on all fours and keep your hips above your shoulders and knees. Then bring your hands next to your head with your fingers pointing forward. Then engage your core and try to form an inverted V-shape of your body. Stay in the pose for a while. Without expert guidance performing this pose correctly is quite difficult. Therefore, you must consider practicing at yoga studio to nail the pose under a professional instructor’s guidance.
Are You Eager to Enhance Your Tennis Performance with Yoga?
Mastering the pose discussed above can have a strong positive impact on your tennis performance. You can count on qualified yoga instructors to assist you in performing these poses correctly. Feel free to book your class online and reap the maximum benefits of yoga for tennis.
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