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Yoga for gymnasts: a 25-minute control class for wrists, shoulders, the trunk and active range, with no extra stretching

A 25-minute control class for teenage and adult gymnasts, on a rest day or after training, once or twice a week. Most gymnasts are already very flexible, so nothing here pushes range: it builds the wrists and shoulder blades gradually, trunk endurance at low load and balance in the landing shape, holds active range with your own muscles, and ends with rest. It has no backbends and no weight on sore wrists. The structure is our editorial choice and untested: no yoga study in gymnasts has counted injuries. It sits beside coaching, the gymnastics warm-up and the conditioning workout, never instead. For younger children, our yoga for kids class.

25 minBeginner15 movesWallBack · Abs · Forearms · Shoulders · Glutes · Quads
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 demoA small range, with no end-range archingHarder: Half lord of the fishes (Ardha Matsyendrasana)

Wrists and shoulders (about 5 minutes)

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoGentle circles and palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Quadruped wrist rocks10 slow rocks in each hand position
    Beginner · Forearms, Shoulders · 3D demoRock only as far as is comfortable; skip it if a wrist hurt the day after trainingEasier: Wrist flexor stretchHarder: Straight-arm plank (high plank)
  3. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel, neck longEasier: Wall angelHarder: Bent-over reverse fly

The trunk at low load (about 6 minutes)

  1. Dead bug heel taps2 sets of 6 each side
    Beginner · Abs, Hip flexors · 3D demoLow back resting on the floorEasier: Bent-knee fall-outHarder: Forearm plank
  2. Bird dog2 sets of 6 each side
    Beginner · Back, Abs, Glutes · 3D demoFists or forearms if your wrists are soreEasier: 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 startEasier: Knee side plankHarder: Side plank with leg lift
  4. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoSmall lifts; leave it out if your back hurts archingEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Active range and balance (about 6 minutes)

  1. Chair pose (Utkatasana)2 holds of 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoThe landing shape: knees over your middle toesHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)3 breaths each side
    Advanced · Hamstrings, Glutes, Hip flexors · 3D demoLift only as high as your hip muscles hold the leg; don't haul it up with your armEasier: Tree pose (Vrksasana)Harder: Dancer pose (Natarajasana)
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoStanding knee soft, not lockedEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Tree pose (Vrksasana)3 to 5 breaths each side, twice
    Beginner · Glutes, Hip abductors, Calves · 3D demoEyes on one spot; foot never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Rest (about 4 minutes)

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoWith glaucoma, or high blood pressure that isn't controlled, keep your hips on the floor or skip itHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly. Roll to your side to get up

Tips

  • No pose in this class pushes your range: if a hold feels like a stretch at your end range, back off to where your own muscles hold it (our suggestion).
  • Wrist pain that is still there the day after gymnastics, or a swollen wrist: stop weight-bearing on the hands and see a GP or sports doctor. The American Academy of Pediatrics advises a doctor for a wrist that is swollen or painful the next day. That includes the wrist moves, bird dog and side plank here.
  • Back pain that lasts more than a couple of weeks, is worse arching back or stops you training: get it checked by a GP or sports physiotherapist, as our spondylolisthesis guide advises.
  • Hypermobile? Keep your elbows and knees soft, and see our yoga for hypermobility class.
  • This class adds to your training load, so eat enough for it. See a GP if periods stop or haven't started by 15, or if you're worried about your eating; you can also call Beat on 0808 801 0677.
  • Never let anyone push you into a stretch: British Gymnastics' policy says you can ease off or stop any stretch beyond mild discomfort.

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 gymnasts: a 25-minute control class for wrists, shoulders, the trunk and active range, with no extra stretching 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 15 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.