Yoga flows
Recovery-day yoga for rugby players: a 25-minute class for the neck, upper back, hips and hamstrings
A recovery-day class for rugby union, league and sevens players, for the day or two after a match or a non-contact day. It moves the neck and upper back gently (never loading them), works the hips and groin in range you control, makes the hamstrings work in held positions, trains one-leg balance and side planks, then winds you down with slow breathing. It doesn't replace Activate, the gym or the Nordic hamstring exercise, which carry the injury evidence; no study has shown that yoga prevents rugby injuries. You need a mat, a chair, a strap and a cushion.
A. Settle, neck and upper back (about 6 minutes)
- 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)
- Chin tuck8 slow reps, 3 to 5 s holdBeginner · Neck · 3D demoSlide your head straight back. Stop for pins and needles in an armEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
- Cat-cow8 wavesBeginner · Back, Abs · 3D demoSlow, from your tailbone to your headHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Thread the needle (Parivrtta Balasana)30 s each sideBeginner · Back, Shoulders · 3D demoEase off if it presses into a sore shoulderEasier: Side-lying open bookHarder: World's greatest stretch
- Thoracic rotation6 each sideBeginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
B. Hips and groin (about 6 minutes)
- Low lunge (Anjaneyasana)45 s each sideBeginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis underEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
- 90/90 hip lift-off3 holds of 5 s each way, each sideIntermediate · Glutes, Hip abductors, Hip flexors · 3D demoLift with your own muscles; back off for sharp groin painEasier: 90/90 switchHarder: Active pancake lift-off
- Goddess pose (Utkata Konasana)3 holds of 3 breathsBeginner · Quads, Adductors, Glutes · 3D demoA shallow squat, knees over your middle toesHarder: Deep squat hold
- Beginner · Adductors, Hip flexors, Back · 3D demoSit on a cushion; let your knees drop, don't push themHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
C. Hamstrings, balance and trunk (about 7 minutes)
- Single-leg glute bridge8 each sideIntermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; lower slowlyEasier: Glute bridgeHarder: Barbell hip thrust
- Warrior III (Virabhadrasana III)3 breaths each side, twiceAdvanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height, hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
- Single-leg stand2 holds of 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoHip, knee and foot in lineEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
- Side plank2 holds of 20 to 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, lower knee bent to start. Skip it with an unstable shoulderEasier: Knee side plankHarder: Side plank with leg lift
D. Wind down (about 5 minutes)
- Supine hamstring stretch with a strap45 s each sideBeginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10Easier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
- Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
Tips
- Do it once or twice a week in season, the day or two after a match or on a non-contact day, and more in the off-season.
- Keep Activate before every session and match, and the Nordic and strength work in the gym.
- After a concussion, only the stages you're cleared for: breathing early, no head-down poses, and no game before day 21.
- After a stinger, a neck injury or a shoulder dislocation, leave out the chin tucks, thread the needle and side plank until you're cleared, and stop for any tingling or weakness in an arm.
- With a hamstring or groin strain, follow our strain guides instead, and stop at once for a sudden pop or sharp pain.
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 movesA step
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 movesA wallQuestions people ask
How long does the recovery-day yoga for rugby players: a 25-minute class for the neck, upper back, hips and hamstrings 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 16 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.