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Both-sides yoga for tennis players: a 25-minute class for rotation, shoulders, hips and balance

A yoga class for tennis, padel, squash and badminton players, for a non-match day or after a session. Tennis turns you one way and loads one arm, so every turn and balance here is done equally on both sides. It trains the upper back's rotation, the shoulder blades, the hips you lunge on and one-leg balance, and finishes with the forearms and a rest. It doesn't replace the racket warm-up before you play, or power and strength training, and no stretch prevents tennis injuries. You need a mat, a wall and a chair.

25 minBeginner19 movesA wallBack · Abs · Shoulders · Glutes · Hip flexors · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

A. 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
    Beginner · Back, Abs · 3D demoFists if your wrist or elbow complainsHarder: Half lord of the fishes (Ardha Matsyendrasana)

B. Turn both ways (about 5 minutes)

  1. Thoracic rotation6 each side
    Beginner · 3D demoTurn from the ribs with your hips still; the same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKnees together, so the turn stays in your upper backHarder: Thoracic rotation
  3. Thread the needle (Parivrtta Balasana)30 to 45 s each side
    Beginner · Back, Shoulders · 3D demoOn your forearm, or skip it, if your wrist is soreEasier: Side-lying open bookHarder: World's greatest stretch

C. Shoulder blades (about 4 minutes)

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  2. Locust pose (Salabhasana)2 holds of 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoArms reaching forward, a little off the floorEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  3. Scapular push-up (push-up plus)2 sets of 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall if your shoulder, elbow or wrist is soreEasier: Dumbbell shoulder-blade punchHarder: Push-up

D. Hips (about 3 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee paddedEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. 90/90 switch10 slow switches
    Intermediate · 3D demoPause at each end; hands behind youEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

E. Balance on both legs (about 4 minutes)

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a wall at first; weaker leg firstEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; turn your pelvis open over the standing leg and backEasier: Single-leg standHarder: Single-leg Romanian deadlift
  3. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall at firstEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  4. 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

F. Forearms and rest (about 6 minutes)

  1. Wrist extensor stretch (tennis elbow stretch)2 holds of 30 s each arm
    Beginner · Forearms · 3D demoArm straight, palm down, gently bend the wrist; stop if it tinglesEasier: Wrist & forearm flow
  2. 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
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoNever press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  4. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoShoulders down; the same on both sidesHarder: Seated twist, bottom leg straight
  5. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent if your back aches

Tips

  • Do every turn and balance the same on both sides.
  • Before you play, use our racket sport warm-up, not this class: long holds just before a match aren't needed.
  • Only if your hitting arm turns inwards clearly less than the other, add a cross-body stretch on that side: 30-second holds, 3 to 5 times, once a day, for about 4 weeks (from one small tennis trial).
  • With tennis elbow or a sore wrist, do cat-cow on your fists and scapular push-ups at the wall, and keep forearm discomfort to about 3 to 4 out of 10.
  • A young player whose back hurts when arching, as in the serve, should get it checked before doing backbends.
  • Pair it with power and strength training twice a week; yoga doesn't add serve speed on its own.

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.

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Questions people ask

How long does the both-sides yoga for tennis players: a 25-minute class for rotation, shoulders, hips 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. 14 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.