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Yoga for pickleball players: a 25-minute class at a counter for calves, one-leg balance and stepping, standing strength, and the paddle shoulder and forearm, with nothing head-down

A 25-minute class for a day you don't play or after a short session, once or twice a week, standing at a kitchen counter or a sturdy table. It warms the feet and calves, builds standing leg strength for lunges, trains one-leg balance and the stepping moves that cause falls on court (sideways and backwards), looks after the shoulder blades and both sides of the forearm on both arms, practises getting down and up with a chair, and ends with rest. Nothing is head-down, and you can keep a hand on the counter throughout. The structure is our editorial choice and untested: no trial has tested yoga in pickleball players, and yoga hasn't been shown to prevent falls. It sits beside the pickleball warm-up and the strength and balance workout, never instead.

25 minBeginner19 movesWall, bench or boxCalves · Quads · Glutes · Hip abductors · Hamstrings · Back
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 demoStanding at the counter; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoArms crossed, hips still; the same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch

Feet and calves (about 3 minutes)

  1. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoOne hand on the counterHarder: Ankle CARs (controlled articular rotations)
  2. Slow calf raise2 sets of 10 to 12
    Beginner · Calves · 3D demoUp for 2, down for 3, both hands on the counterEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Standing strength (about 5 minutes)

  1. Chair pose (Utkatasana)3 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool; stay shallow with a sore kneeHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee over your second toe; shorten the stance if the knee complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  3. Sit to stand from a chair8 to 10 slow stands
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair against the wall; stand briskly, sit slowlyEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Balance and stepping, at the counter (about 7 minutes)

  1. Tandem stance and heel-to-toe walk30 s each way round, then 10 steps
    Beginner · Calves, Hip abductors · 3D demoFingertips on the counter, then offEasier: Semi-tandem stanceHarder: Single-leg stand
  2. Tree pose (Vrksasana)3 to 5 breaths each side, twice
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the wall; foot on your ankle or calf, never pressed into the kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on the back of a chair at hip height; keep the back leg lowEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Side-stepping (sideways walking)10 steps each way, next to a counter
    Beginner · Hip abductors, Glutes, Adductors · 3D demoHips level, small steps, feet don't crossHarder: Lateral band walk
  5. Backward walking10 steps, 2 or 3 times
    Beginner · 3D demoShort steps with a hand near the counter; clear the floor behind you, like backing up for a lobHarder: Backward sled drag

The paddle shoulder and forearm, both arms (about 4 minutes)

  1. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoLower back on the wall; both armsEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  2. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoCircles, then palms up and palms downEasier: Wrist circlesHarder: Wrist flexor stretch
  3. Wrist extensor stretch (tennis elbow stretch)2 holds of 30 s each arm
    Beginner · Forearms · 3D demoArm straight, palm down; stop if it tinglesEasier: Wrist & forearm flow
  4. Wrist flexor stretch2 holds of 20 s each arm
    Beginner · Forearms · 3D demoPalm flat on the wall, fingers pointing down; a gentle pullEasier: Wrist circlesHarder: Quadruped wrist rocks

Down, up and rest (about 3 minutes)

  1. Get up and down from the floor2 slow cycles with a chair
    Beginner · Quads, Glutes, Abs · 3D demoHands on the chair seat; skip it and rest seated if you've been told to avoid the floorEasier: Sit to stand from a chairHarder: Bodyweight get-up
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind the thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Corpse pose (Savasana)2 min
    Beginner · 3D demoKnees on a cushion; roll to your side to get up

Tips

  • Once or twice a week, on a day you don't play or after a short session. Before you play, use the pickleball warm-up, not this class.
  • Keep the pickleball strength and balance workout 2 or 3 times a week: falls programmes that worked used balance-challenging exercise three or more times a week, made harder over at least 12 weeks. This class can count as one balance session if you make it harder every week or two: less hand support first, then a slow head turn (our suggestion).
  • If you've fallen in the past year or feel unsteady, keep a hand on the counter for every one-leg move. The NHS advises seeing a GP if you've had a fall or are worried about your balance.
  • With osteoporosis, keep every pose upright, leave out deep folds, and roll to your side to get up.
  • After a broken wrist, skip the floor step until your hand can take weight, and keep the forearm stretches gentle. With a painful Achilles, keep the calf raises small and on the flat.
  • With a hip or knee replacement, check which floor positions are allowed with your surgical team before the floor step.

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 pickleball players: a 25-minute class at a counter for calves, one-leg balance and stepping, standing strength, and the paddle shoulder and forearm, with nothing head-down 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, A bench or box. 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. 13 of its 19 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.