Basketball players

5 simple yoga exercises for basketball players

Basketball players must have excellent hand-eye coordination to jump frequently and run quickly on the court.

The body suffers the effects of all that constant jumping, twisting and sprinting, which often results in tight hamstrings, stiff hip flexors, sore backs, tight shoulders, creaking knees and aching tendons. Achilles tight. Basketball players of all ages frequently suffer from these conditions. Yoga can be a major help in preventing a basketball player from missing games due to injury.

Yoga is fantastic for breath control and spatial awareness, two skills a basketball player needs, as well as stretching, strengthening, and increasing muscle mobility.

Best Yoga Poses for Basketball Players

Yoga is not only for yogis but it is also beneficial for athletes. Yoga is allegedly practiced by athletes like Evelyn Stevens, Aaron Rodgers, and LeBron James.

The following five yoga positions are excellent for basketball players:

1. Pose of the high plank

This pose is great for basketball players as it strengthens their core, shoulder, and wrist muscles.

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  • Place your hands under your shoulders and start by lying on your chest with your toes tucked in and your legs straight.
  • Your upper body should be lifted off the ground as you lower your hands.
  • Lift your hips and knees off the floor while squeezing your toes down.
  • Keeping your shoulders over your hands and your body in a straight line from heels to head, balance yourself on your hands and toes.
  • To avoid locking, bend your elbows just enough to activate your arm muscles.
  • Prevent your hips from sagging by engaging your core.
  • Keep your neck long and straight, your shoulders back, and your gaze straight down.

2. Warrior Stance II

The Warrior II pose is great for basketball players because it simultaneously stretches the hamstrings, quads, and hip flexors. To protect your knee throughout the stretch, keep your leg straight, keep your knee from going past your ankle, and contract your quadriceps.

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  • Place your feet 3 or 4 feet apart when standing and turn your left foot 90 degrees while moving your right heel outward so that your toes point slightly inward. The right arch and the left heel must be aligned.
  • Your left knee should be bent at 90 degrees. To protect your knee, keep it parallel to your second toe before effortlessly extending your back leg.
  • Stack your arms into a T and pull the shoulder blades back and down.
  • Spread your fingers apart while keeping the palm facing inward.
  • Dive deeper and look over your front fingers.

3. High lunge pose

The thighs, hips and buttocks are toned and strengthened with a high split pose. It improves the ability of basketball players to run and also builds thigh strength and endurance.

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  • Swing your front knee over your ankle as you move forward.
  • Straighten the back leg which is positioned on your toes.
  • Both feet should be pointing forward and be sure to lower your hips to the ground.
  • Keep your core and shoulders in a straight line as you raise your arms overhead.
  • Arch your back while pulling your shoulders back.
  • Place your palms inward and square your hips.
  • Hold the position for five full breaths.
  • On the other side, repeat the position.

4. Bridge Pose

Bridge poses are recommended for basketball players to protect their lower back and relieve any muscle tension while using the glutes and hips.

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  • Your feet should be hip-width apart on the floor as you lie on your back and bend your knees.
  • The palms of your hands should be placed firmly in the ground next to your body.
  • Slowly lift your lower back, mid back, and upper back off the floor while inhaling.
  • You have two options: either leave your arms in place or gently tuck your shoulders underneath.
  • Next, bring your fingers together and press your feet firmly into the floor to expand the space in your chest.

5. Pigeon Pose

This posture, often referred to as the “king of hip openers”, has many benefits for basketball players of all experience levels. In addition to stretching your lower back muscles, Pigeon Pose relieves stress on your legs from overuse in sports, physical activity, or daily activities.

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  • Bring your right knee to your right wrist while starting on all fours. Your left hip should be in front of your right ankle.
  • With the heel up, extend the left leg straight back.
  • Hold for several breaths as you lower your upper body until it’s over your right knee.


Whether on or off the court, doing yoga every day will improve your life. Always pay attention to your body, be aware of your limits and respect them.

Even though there are many other options available, you can always switch up these more accessible yoga poses to find the ones that work best for you.

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