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Yoga for boxers: a 25-minute recovery class for shoulders, upper back, hips, hands and breathing, with no weight on your knuckles

A 25-minute yoga class for after training or a rest day: slow breathing, neck and upper-back rotation, shoulder-blade control, hips and stance balance, hand and wrist care, and a rest. Nothing bears weight on your knuckles, only the wall push-ups load your wrists, lightly, and nothing goes upside down. It's recovery and mobility, not strength or conditioning. No trial has tested yoga in boxers, so the structure is our editorial choice, built from our yoga for tennis players, martial arts and rheumatoid arthritis classes.

25 minBeginner16 movesA wallNeck · Back · Shoulders · Hip flexors · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Breathe (about 3 minutes)

  1. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoSeated. In through your nose for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Neck and upper back (about 6 minutes)

  1. Chin tuck5 holds of 3 seconds
    Beginner · Neck · 3D demoSlide your head straight back, with no circlesEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn from the ribs with your hips still; the same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKnees together, so the turn stays in your upper backHarder: Thoracic rotation
  4. Thread the needle (Parivrtta Balasana)30 to 45 seconds each side
    Beginner · Back, Shoulders · 3D demoFrom all fours with your weight on your forearms, not your handsEasier: Side-lying open bookHarder: World's greatest stretch

Shoulder blades (about 4 minutes)

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  2. Scapular push-up (push-up plus)2 sets of 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall, arms straight; let the shoulder blades move, not the elbowsEasier: Dumbbell shoulder-blade punchHarder: Push-up

Hips, stance and balance (about 7 minutes)

  1. Low lunge (Anjaneyasana)45 seconds each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis underEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you; pause at each endEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA wide, grounded stance, front knee over your middle toesEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Single-leg stand2 holds of 30 seconds each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoEyes closed once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  5. Side plank2 holds of 20 to 30 seconds each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, knees down to startEasier: Knee side plankHarder: Side plank with leg lift

Hands and rest (about 5 minutes)

  1. Tendon glides (hand tendon gliding exercises)5 of each position, 5-second holds
    Beginner · Forearms · 3D demoForearm resting on your thigh; glide, don't squeezeHarder: Ball squeeze
  2. Wrist flexor stretch2 holds of 20 seconds each arm
    Beginner · Forearms · 3D demoPalm flat on the wall, fingers pointing down; a gentle pull, and stop if it tinglesEasier: Wrist circlesHarder: Quadruped wrist rocks
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 seconds each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  4. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly; roll to your side to get up

Tips

  • This is recovery and mobility, not strength or conditioning: punching power goes with leg and explosive strength, which our strength workout for boxers trains.
  • After a knockout or a suspected concussion, your governing body's return comes first: England Boxing members can't spar again until a doctor has reviewed them. No head-down poses until you're cleared, and leave out the neck block until then.
  • With a sore hand, knuckle or wrist, keep thread the needle and side plank on your forearms, and skip the wall push-ups and the wrist stretch until it settles.
  • After a shoulder dislocation, keep the shoulder moves small. Stop an exercise, or shrink its range, if you get the feeling the shoulder is about to slip out (editorial).
  • Before sparring or a bout, use only short flowing moves, and save the holds for after.
  • Call 999 if someone has hit their head and has been knocked out and hasn't woken up, can't stay awake or keep their eyes open, has a fit, has fallen from a height of more than 1 metre or 5 stairs, has problems with their vision or hearing, has clear fluid coming from their ears or nose, has new numbness or weakness, has problems with walking, balance, understanding, speaking or writing, hit their head at high speed, or their behaviour has changed. Get help from NHS 111 if they're being sick, feel dizzy or take medicine that thins the blood. If you're told to go to A&E (accident and emergency), don't drive yourself there if you have hit your head.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for boxers: a 25-minute recovery class for shoulders, upper back, hips, hands and breathing, with no weight on your knuckles take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.