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Yoga for footballers: a 25-minute recovery-day class for hips, groin, hamstrings and balance

A recovery-day or after-training class for football. It starts with range you control at the hips and groin, makes the hamstrings work in held positions, trains single-leg balance and side planks (both part of the FIFA 11+), then finishes with gentle stretches and rest. It doesn't replace the 11+ before training or the Nordic and Copenhagen exercises, which carry the injury evidence; no study has shown that yoga prevents football injuries, and no trial has tested this class.

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

Settle (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent. In through your nose for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Hips and groin (about 6 minutes)

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlow, from your tailbone to your headHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis under; a mild stretch at the front of the hipEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  3. Lizard pose (Utthan Pristhasana)30 to 45 s each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoHands inside your front foot; come out if the front of the hip pinchesEasier: Low lunge (Anjaneyasana)Harder: Front splits (Hanumanasana)
  4. 90/90 hip lift-off3 holds of 5 s each way, each side
    Intermediate · Glutes, Hip abductors, Hip flexors · 3D demoSit tall and lift the leg with your own muscles; back off for sharp groin painEasier: 90/90 switchHarder: Active pancake lift-off
  5. Goddess pose (Utkata Konasana)3 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoA shallow squat, knees over your middle toes; stay shallow with any groin painHarder: Deep squat hold

Hamstrings and glutes (about 5 minutes)

  1. Single-leg glute bridge8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; lower slowlyEasier: Glute bridgeHarder: Barbell hip thrust
  2. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height, hips level, lifted leg long and lowEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Chair pose (Utkatasana)2 holds of 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoThighs working, weight in your heelsHarder: Revolved chair pose (Parivrtta Utkatasana)

Balance and trunk (about 6 minutes)

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee and hip slightly bent; hip, knee and foot in line (the 11+'s single-leg stance)Easier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFoot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm with your lower knee bent to start (the 11+'s sideways bench)Easier: Knee side plankHarder: Side plank with leg lift
  4. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoBody in one line, elbows under shoulders (the 11+'s bench)Easier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Gentle stretches and rest (about 6 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. Bound angle pose (Baddha Konasana)60 s
    Beginner · Adductors, Hip flexors, Back · 3D demoSit on a cushion; let your knees drop, don't push themHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. 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)
  4. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly. Roll to your side to get up

Tips

  • Do it once or twice a week on a recovery day or after training. Not in the hour before training or a match: long holds can take a little off your sprint and jump.
  • Keep the FIFA 11+ before every training session, and the Nordic and Copenhagen exercises in our hamstring and groin programme: they have the injury evidence, and yoga doesn't.
  • Stretch gently, about 3 out of 10. Being more flexible hasn't been shown to prevent hamstring injuries.
  • With a hamstring or groin strain, follow our strain guides instead, and stop at once for a sudden pop or sharp pain.
  • After a head knock, if in doubt, sit them out: no head-down poses until you're cleared to return.

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 footballers: a 25-minute recovery-day class for hips, groin, hamstrings and balance 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. 11 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.