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Yoga for firefighters: a 25-minute room-temperature class for the upper back and shoulders, hips and legs, trunk endurance and a slow wind-down, for rest days and after shifts

A 25-minute class for rest days or off-shift, once or twice a week, in a room at normal temperature. It loosens the upper back and works the shoulder blades, opens the hips and works the legs and balance, builds trunk endurance with holds, and ends with a slow wind-down. It doesn't prevent injuries, build the aerobic fitness your service's standard asks for, or replace strength and conditioning, medical checks or physiotherapy. The structure is our own and untested.

25 minBeginner17 movesWallBack · Abs · Shoulders · Hip flexors · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Breathe (2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLying, knees bent; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Upper back and shoulders (about 6 minutes)

  1. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoFists if a wrist is soreHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Thread the needle (Parivrtta Balasana)30 s each side
    Beginner · Back, Shoulders · 3D demoSide of your head on a folded towel; ease off with a sore shoulderEasier: Side-lying open bookHarder: World's greatest stretch
  4. 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
  5. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoLower back stays on the wallEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Hips, legs and balance (about 6 minutes)

  1. Low lunge (Anjaneyasana)45 s 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. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoHands on your thighs, long backHarder: Seated forward fold (Paschimottanasana)
  3. Chair pose (Utkatasana)2 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stoolHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall; foot never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Back and trunk (about 6 minutes)

  1. Bird dog2 sets of 6 each side
    Beginner · Back, Abs, Glutes · 3D demoReach long, hips levelEasier: Bird dog, one limb at a timeHarder: Bear crawl
  2. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, lower knee bent to start; skip it with a sore shoulderEasier: Knee side plankHarder: Side plank with leg lift
  3. Glute bridge2 sets of 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze your buttocks; don't arch your backEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  4. Locust pose (Salabhasana)2 holds of 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLower your chest if your low back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Wind down (about 5 minutes)

  1. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10Easier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly; roll to your side to get up

Tips

  • On rest days or off-shift, once or twice a week, at room temperature. Not straight after a hot job: rest, drink and cool down first.
  • After a night shift, do only the breathing and wind-down blocks, then sleep. The HSE advises avoiding vigorous exercise before sleep.
  • Keep breathing in every hold. With high blood pressure or heart disease, no breath holds and no long head-down poses.
  • Stop and call 999 for chest pain, fainting or palpitations, during this class or any exercise.
  • This class sits beside your service's aerobic and strength training, not instead of it. No study shows yoga or stretching prevents firefighter injuries.
  • No trial has tested this class as a whole; its doses come from our yoga for wrestlers class.

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 firefighters: a 25-minute room-temperature class for the upper back and shoulders, hips and legs, trunk endurance and a slow wind-down, for rest days and after shifts 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 17 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.