A Human Web
Join

Yoga flows

Yoga for hockey players: a 25-minute class for the front of the hips, the upper back, groin strength, turning both ways and one-leg balance, on a lighter day or after a game

A 25-minute class for a lighter day or after a game, once or twice a week. It opens the front of the hips and builds back endurance after the crouch, turns the upper back the same amount both ways, builds groin and side-hip strength with a ball squeeze, side planks and a shallow goddess pose, then works one-leg balance and ends with rest. It keeps out of deep hip bends with the thigh turned in, because many hockey hips have a cam shape (our reading). The structure is our editorial choice and untested: no trial has tested yoga in hockey players. It sits beside the warm-up, the adductor programme and strength training, never instead.

25 minBeginner14 movesOther / check instructionsBack · Abs · Hip flexors · Glutes · Adductors · 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 demoSlow, one part of the back at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)

Out of the crouch (about 6 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; let your tail drop until the front of the back hip stretchesEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Sphinx pose (Salamba Bhujangasana)2 holds of 3 to 5 breaths
    Beginner · Back, Abs, Chest · 3D demoOnly if leaning back eases your back; leave it out if arching hurtsHarder: Cobra pose (Bhujangasana)
  3. 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)

Turn both ways (about 4 minutes)

  1. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoThe same amount each way, whichever way you shootEasier: 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 demoFollow your hand with your eyesHarder: Thoracic rotation

Groin and side hips: strength, not stretch (about 6 minutes)

  1. Lying adductor ball squeeze5 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoA cushion between your knees; only as hard as is comfortableHarder: Copenhagen plank
  2. Knee side plank2 holds of 20 to 30 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoHips lifted, the same time on both sidesHarder: Side plank
  3. Goddess pose (Utkata Konasana)2 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoShallow, knees over your middle toes: a strength hold, not a groin stretchHarder: Deep squat hold
  4. 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

One leg (about 3 minutes)

  1. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall at first; hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  2. Hip airplane2 sets of 5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a wall; with pain at the front of the standing hip, keep to the opening turnEasier: Single-leg standHarder: Single-leg Romanian deadlift

Rest (about 3 minutes)

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

Tips

  • Once or twice a week on a lighter day or after a game, not in the hour before you skate or play (our suggestion). Before play, use the ice hockey warm-up or Warming-up Hockey.
  • This class doesn't replace the adductor (Copenhagen) programme or your off-ice strength work, which have the groin evidence: both are in our off-ice hockey workout.
  • If the front of your hip pinches in a deep bend or a turn, keep every hip move in a range that doesn't pinch and get it checked, goalies especially (our suggestion).
  • A lump in the groin, or groin pain with coughing or straining, can be a hernia: see a GP, as our groin pain guide advises.
  • After a blow to the head, follow the concussion stages before any yoga, with nothing head-down until you're cleared.

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

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesStep

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesWall

Questions people ask

How long does the yoga for hockey players: a 25-minute class for the front of the hips, the upper back, groin strength, turning both ways and one-leg balance, on a lighter day or after a game 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: Other / check instructions. 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. 7 of its 14 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.