Yoga For Tennis: Improve Your Overall Court Performance by Practicing the Right Poses

Yoga helps to improve the speed, endurance, agility and balance of any tennis player. Practicing the right poses can help improve your tennis game while decreasing your risk of injury.

Standing Backbend

Standing Backbend


Helps to increase the strength of your back, legs and core muscles, ultimately strengthening your spine and increasing your power while serving.

1) Stand with your legs together, feet facing forward
2) Place your hands on your lower back
3) Press your feet into the ground and engage your abdominals
4) Lift your chest as you start to bend your torso – Keeping shoulders and head back –
5) Hold for 20 seconds and return to starting position
6) Repeat three times


High Lunge


Practicing lunges on a mat can help improve your balance and agility on the court.

1) Start with your feet together and face forward
2) Step straight back with your left foot (approx. 2-3 feet)
3) Bend your front knee so that your thigh is parallel to the floor – Making sure to keep your knee right over your ankle –
4) Keep your back leg stable and strong
5) Raise your arms toward the ceiling so that your triceps are parallel to your ears
6) Hold for 30 seconds and switch legs
7) Repeat five times

Chair Pose

Chair Pose


“Get low, stay low”. Remaining low to the ground during play can help the power and accuracy of your shots.

1) Stand with your feet together, facing forward
2) Bend your knees and lower down into a squat
3) Raise your hands toward the ceiling so that your triceps are parallel to your ears
4) Hold for 30 seconds and return to starting position
5) Repeat five times


Boat Pose

Boat Pose


Your core generates a lot of your power on the court. This pose helps to improve your stability during points with more power.

1) Sit on the floor with your legs stretched out in front of you
2) Raise your legs to a 45- to 50- degree angle, balancing on your glutes
3) Extend your arms in front of you keeping them parallel to the floor
4) Try to keep your legs straight
5) Hold for 30 seconds
6) Repeat three times

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