Yoga for Tennis

Today more and more people; both youngsters as well as middle-aged people are taking up Tennis! Once considered rather expensive to pursue, many people are now enjoying this beautiful game as residential condominiums offer tennis facilities. So how can one ensure that they are playing tennis competitively or even as leisure and not injure yourself? Years ago I taught a few yoga lessons to an incredibly successful Tennis Pro (who had even won Wimbledon); and this is what he told me – he wished that he had yoga as a junior; it would have helped his flexibility tremendously.

Stretching for that ball! (Flexibility exercises)

When we see the Pros play, their ability to reach impossible shots amazes us! In fact this is very important also so that you can avoid injuries. The areas that generally get ‘tight’ are the hamstrings, back and shoulders.

Yogi Tip! Please consult a qualified yoga teacher or write to us if you have any injuries before attempting any of the poses described.

Parvatasana (Mountain Pose) & Padahastasana (Hand-to-feet pose)

Parvatasana (Mountain pose)


Parvatasana stretches your calves and Achilles tendons – which you will need when you play. Also, it stretches the shoulders nicely and warms up the tendons and ligaments around the shoulders and hips.



Padahastasana (Hand-to-Foot pose)


Padahastasna will stretch out your hamstrings and lower back before and after you play.

Yogi Tip! Hold each of the Asana described for 30sec -1 minute with slow, deep breathing.



Gomukhasana (Cow’s-face pose)

Gomukhasana (Cow’s-face pose)


Gomukhasana can be done after a basic warm up before the game and even after it. It will stretch the shoulders and help prevent a painful condition that players suffer from called ‘Tennis Elbow’.




Strength Training for the Power-Game!

All your power in your shots comes from your Core and your ability to control, rotate and be in position to hit the ball! So your ‘Abs’ and lower Back need to be super-toned. The other muscles that need strength are your Thighs – to ensure that you remain with your knees bent through your game as well as being able to generate explosive power from a very firm base. Add these to your regular gym routine for better strength.

Utkatasana (Awkward pose)


Utkatasana (Awkward pose)

Utkatasana will really strengthen your thighs without damaging the ligaments in your knees.




Naukasana (Boat pose)

Naukasana (Boat pose)

Naukasana will strengthen the core Abs muscles as well as lower back.





Balance so you are never out-of-position!

You need to be in the right position for your Forehand and then immediately for your Backhand play. Yogic balances pose will help.

Vrikshasana (Tree pose)


Vrikshasana (Tree pose)

Vrikshasana will develop a good sense of balance and focus.






Mental Strength and Relaxation.


Visualization skills can be trained so that you can visualize all your shots before you start playing your game.

Yogi Tip! Look at the spaces between the strings on your racquet and breathe deep to relax yourself and find focus.



What to do for Common Injuries?

Yoga stretch for Tennis Elbow – 1

Yoga stretch for Tennis Elbow – 2



Try these stretches to if your experiencing mild Tennis Elbow symptoms. Move your wrists up and down.









Hope that you’re able to improve your game considerably with this added fitness regimen! Considering the state of professional tennis in the world today; it’s definitely exciting times to take your game to the next level with a little yoga!

Send us your queries to director@total-yoga.org

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Total Yoga

Total Yoga is a balanced style of Yoga that focuses on Fitness training and Mindfulness practice equally.


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