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Yoga for cricketers: a 25-minute class for turning both ways, hips, hamstrings and one-leg balance, on a rest day or after a long day in the field

A 25-minute class for a rest day or the evening after a long day in the field, once or twice a week. It turns the upper back both ways, works the hips for the front-leg brace and the stride, the hamstrings and the trunk on both sides, the shoulder blades and one-leg balance, then ends with rest. It has no deep backbends, for young fast bowlers' backs (our suggestion). The structure is our editorial choice: the two small yoga trials in cricketers didn't count injuries. It sits beside the ECB's limits on overs, the warm-up and strength training, never instead.

25 minBeginner13 movesNo equipmentBack · Abs · Hip flexors · Glutes · Hip abductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoFists if a finger or wrist is soreHarder: Half lord of the fishes (Ardha Matsyendrasana)

Turn both ways (about 4 minutes)

  1. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoThe same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 to 10 slow openings each side, pausing 2 seconds at the end
    Beginner · Back, Chest, Shoulders · 3D demoKnees together, so the turn stays in your upper backHarder: Thoracic rotation

Hips for the front leg and the stride (about 6 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee paddedEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. 90/90 switch10 slow switches, pause at the ends
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  3. Hip airplane2 sets of 5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; turn your pelvis open over the standing leg and backEasier: Single-leg standHarder: Single-leg Romanian deadlift

Hamstrings and trunk, both sides (about 5 minutes)

  1. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoA mild pull; this is for comfort and range, not to prevent strainsEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Bird dog2 × 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoHips levelEasier: Bird dog, one limb at a timeHarder: Bear crawl
  3. Side plank2 holds of 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, knees down to start; leave it out after a side strain until clearedEasier: Knee side plankHarder: Side plank with leg lift

Shoulder blades and one leg (about 4 minutes)

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; both arms, not only the throwing oneEasier: Wall angelHarder: Bent-over reverse fly
  2. Warrior III (Virabhadrasana III)3 to 5 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall at hip height; hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Rest (about 3 minutes)

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent if your back aches

Tips

  • Before play, use the cricket warm-up instead of this class.
  • Young fast bowlers leave deep backbends out (our suggestion). Back pain that lasts more than a couple of weeks or hurts when you arch back: stop bowling and get it checked, as our spondylolisthesis guide advises.
  • After a side strain, leave out the side plank and the turns until a physiotherapist agrees (our suggestion).
  • Yoga doesn't replace the ECB's limits on overs and rest days, the Nordic hamstring programme or strength training, all on our cricket page.
  • With a sore finger, put your weight on your fists or forearms (our suggestion).

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.

Guides that recommend it

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Questions people ask

How long does the yoga for cricketers: a 25-minute class for turning both ways, hips, hamstrings and one-leg balance, on a rest day or after a long day in the field 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?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 10 of its 13 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.