The Best Yoga Poses for Basketball Players

Are you a basketball player looking for a way to improve your game? Yoga offers a range of benefits to athletes that can help give you the edge. In this article, you’ll discover the best yoga poses for basketball players.

Quick facts: Best Yoga Poses For Basketball Players

  • ✅ Basketball players benefit from yoga poses that increase flexibility, such as triangle pose, cobra pose and warrior two pose. (Mental Floss)
  • ✅ Improved balance and coordination are essential for basketball players and can be addressed through yoga poses such as the tree pose and warrior three pose. (SportsRec)
  • ✅ Yoga poses can help basketball players focus and manage stress. Standing poses, such as mountain pose and chair pose, are beneficial. (CBC Sports)
  • ✅ Forward fold helps to stretch the hamstrings, an important muscle group for basketball players. (Healthline)
  • ✅ Half moon pose helps strengthen the core, an essential component of basketball performance. (Verywell Fit)


As a basketball player, yoga poses can help you increase your flexibility, strengthen your core, reduce stress, and improve your overall performance on the court. By incorporating a few of these poses into your regular routine, you can improve your balance and agility, as well as improve your coordination and reaction time.

Let’s take a look at the best yoga poses for basketball players:

Benefits of Yoga for Basketball Players

Yoga is great for basketball players because it helps to improve their flexibility and balance, while strengthening their core. It also helps to develop better body awareness and the ability to pay closer attention to body-to-floor control. Plus, yoga increases range of motion, improving a player’s agility and jump height. These benefits help in improving performance on the court.

Yoga can also reduce injuries by increasing leg strength, reducing stress levels, and focusing on breath control. Additionally, specific poses can improve a player’s ability in areas such as speed, power, resilience and balance. Regularly practicing yoga can help basketball players become faster and more agile on the court as well as more systematically relaxed off the court – aiding with mental focus for those key moments of decision-making!

Warm-Up Poses

Before you start any physical activity, it’s important to warm up your body. Doing yoga poses is a great way to warm up your muscles and prepare them for basketball training or a match. This article will discuss some of the best warm-up poses for basketball players.

Cat/Cow Pose

Cat/Cow Pose is a classic warm-up pose for any type of yoga practice. It helps to increase mobility and flexibility in the spine as well as bring fluidity and awareness to the body.

To begin, come into a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, drop your belly towards the ground while arching your back and looking up towards the ceiling (this is Cow Pose). Exhale, draw your belly button in towards your spine while rounding through your back and tucking in the chin (this is Cat Pose). Alternate between these two poses 10 times, remaining mindful of each breath as you move. This pose should be held for 30-60 seconds once you’re comfortable with it before moving onto other poses or stretches.

Cat/Cow Pose helps basketball players to warm up their bodies before playing or practicing so they can prevent injuries or strain on muscles that may be tight or tense from sitting for an extended period of time.

Downward Facing Dog

Downward Facing Dog is one of the most important poses in yoga as it provides an opportunity to stretch and warm-up the entire body. For basketball players, Downward Facing Dog is great for stretching and opening up the shoulders, hips, hamstrings, calves, and chest. This pose helps to increase circulation throughout the body and provide a sense of invigoration.

To do this pose, start by coming onto all fours with your hands slightly wider than your shoulders. Make sure your knees are directly below your hips so that you can have enough space to place your feet hip-width apart when you come into the pose. From there:

  • tuck your toes under and exhale as you lift your hip skywards until you come into an inverted V shape with your arms and legs straight and parallel to each other.
  • Keep your neck long while keeping a slight bend in your knees if necessary.
  • Hold this pose for five breaths before coming back down after releasing on an exhale breath.

Extended Child’s Pose

Extended Child’s Pose is a great warm-up pose for basketball players, as it helps to release tension in the lower back and core muscles. The pose is performed by sitting on the heels with legs together and arms extended out in front. The spine should be curled forward while gently pressing the chest and abdomen toward the floor. This position should be held for at least 30 seconds before moving to other poses. The pelvis should also be pressed forward as much as possible without pushing too hard against it.

This pose can also be modified by placing a yoga block or bolster underneath the chest and stomach to help open up the lower back muscles even further. Extended Child’s Pose is beneficial for basketball players since it improves mobility, increases flexibility, and releases stored tension from tight core muscles, such as those found in the lower back, hips, and groin area.

Core Strengthening Poses

Basketball is a sport that involves a lot of running, jumping, and quick movements, so it is essential for basketball players to have strong core muscles. Thankfully, there are a variety of yoga poses that can help basketball players build core strength. Let’s take a look at some of the best core strengthening yoga poses for basketball players:

Boat Pose

Boat Pose, or Navasana, is an important yoga posture that is beneficial for strengthening the core muscles. This pose involves sitting on a mat with your legs extended in front of you and your arms outstretched to the side. Your body should form the shape of a V with your torso upright and legs parallel to the floor. To deepen the pose, bring your arms together and reach them up and back so that you form an even larger V shape. As you hold this pose for several breaths, focus on engaging your core muscles for additional strengthening benefits.

Boat Pose can help basketball players strengthen their core prior to playing in order to avoid injury from overexertion. By regularly doing this yoga posture before playing ball, athletes can also increase their agility, balance and overall performance on the court.

Plank Pose

Plank pose is a great core strengthening pose for basketball players. It helps to build core strength and stability, enabling athletes to move more fluidly and powerfully.

To do the pose, start in a high plank position with your feet hip-distance apart, your arms extended straight out from your shoulders, and your hands directly below your shoulders. Engage your abdominal muscles and press the back of the body up towards the ceiling. Hold this position for up to 1 minute before releasing down into Child’s Pose.

Plank pose is an effective way to build strength in the upper body, abs, lower back and glutes—all areas important for basketball performance! With regular practice this pose can help basketball players increase their power and agility on the court while minimizing their chance of injury.

Side Plank

The side plank pose, or Vasisthasana, is a core-strengthening yoga pose that helps develop strength and stability in the abdomen, hip flexors and obliques. This pose is beneficial for both strengthening and balancing the body, which can help athletes increase their performance on the court.

Before beginning this pose, make sure to warm up your muscles with simpler poses such as child’s pose or downward facing dog.

To get into position for the side plank, start in a Plank Pose – exhale and rotate your whole body to one side. Place your right hand under your right shoulder with your elbow angled at 90 degrees. You should be resting on the outer edge of your right foot while keeping your left foot stacked on top of the right foot. To progress deeper into this pose, lift your left arm towards the sky.

Hold this posture for 30 seconds to 1 minute while focusing on deep breathing. Be mindful of any areas where you feel discomfort or tightness – if it becomes too intense then come back out of it and try again next time!

Balance Poses

Balance poses are great for basketball players, as they help to improve your skill on the court by increasing body awareness, building better coordination, and helping to prevent injuries. Balance poses also help to improve overall focus and concentration, and develop better physical strength, flexibility and balance. Learning and performing balance poses can be beneficial for beginning and advanced basketball players alike.

Tree Pose

Tree Pose is an excellent yoga posture for basketball players because it helps to strengthen the ankles and calves while also increasing balance and coordination. All of which are key components of becoming a better basketball player.

To do the Tree Pose, stand with your feet together and shift your weight onto one foot while slowly lifting the other foot off the ground. Bend your leg and place the sole of that foot onto your inner thigh with your knee pointed outwards. For an extra challenge, raise your arms above your head above you in line with each other, palms facing inward. Hold this pose for 30-60 seconds and then switch sides.

By practicing this pose regularly, basketball players can gain greater control over their lower body muscles, improving their performance on the court.

Half Moon Pose

Half Moon Pose is a balancing pose that helps strengthen the lower body and improve balance. It also helps to enhance posture, as well as improve focus and concentration.

The Half Moon Pose begins with the practitioner standing in Mountain Pose (Tadasana) with arms by their sides. From there, the practitioner moves into Triangle Pose (Trikonasana), bringing their right hand down towards the floor while raising their left arm over head. Then they move into Half-Lunge Position with their right leg forward and back leg straight behind them, keeping both legs active as they reach their arms up to either side of them. Finally, they press down into a low lunge and raise both arms above them for Half Moon Pose.

This pose can be modified to suit any level practitioner—from beginner yogis to elite athletes—and is especially beneficial for basketball players who need to maintain focus and balance during rapid changes of direction on the court!

Warrior III

The Warrior III is a yoga pose that focuses on your balance and core strength. It is also known as “Virabhadrasana III” and involves standing on one foot while the other foot is raised behind you. This pose can help basketball players increase their focus on the court, as well as building strength and coordination in their feet, legs, hips and core muscles.

To perform Warrior III correctly, start by standing with your feet shoulder-width apart. Take a deep breath in, lift your right leg off the floor so it’s parallel to the ground and raise both arms straight above your head. As you exhale, bend forward from the waist while keeping your back straight – at this stage you might need to lean forward slightly to maintain balance and alignment of your entire body. Hold this position for several breaths before returning to a standing position. Be sure to repeat this pose on the other side of your body for best results!

Cool Down Poses

After a hard game or workout, it is essential to cool down and stretch your muscles in order to prevent injury and tightness. Certain yoga poses are great for cooling down. Let’s explore some of the best yoga poses for basketball players to help them recover and cool down after an intense game or practice session:

Seated Forward Bend

Seated Forward Bend is a great yoga pose for cooling down after a basketball game. It stretches the lower back, hamstrings and hips, improving flexibility and range of motion.

To perform it properly, sit straight with your legs stretched out in front of you. Reach your arms overhead and lean your torso forward from the hips until you reach the maximum stretch. Make sure to keep your back straight as you fold forward. Hold this position for at least 30 seconds before slowly coming up to the seated position again.

This pose can help relieve tension in the lower body as well as improve circulation and digestion post-game.

Reclined Twist

One cool down pose beneficial for basketball players is the Reclined Twist. This pose helps stretch and open the hips, lengthen the spine, and improve flexibility in the lower back.

To begin this pose, lie down on your back with your legs extended. Bring your feet together and bend your knees to a 90-degree angle with your feet flat on the floor. Place one hand on each knee and extend both arms out to either side of you. Then, slowly twist your torso towards one knee until you feel a comfortable stretch on each side of your body.

Hold this position for 30 seconds to 1 minute before switching sides. To release this pose, lower both legs onto the ground and relax into shavasana (fetal position) for 1-2 minutes before getting up from the floor. Reclined twists are an effective way to cool down after basketball games as they help restore flexibility in areas most used in sports such as running and jumping.

Corpse Pose

Corpse Pose, or Savasana in Sanskrit, is a perfect pose for when recovery and relaxation are the primary goals. This reclining posture is key for basketball players—both amateur and professional—to calm their mind and body after an intense workout.

To get into Corpse Pose, begin by laying on your back on the mat. Spread your legs outwards to the sides slightly wider than hip distance apart with your toes turned outward. Place both arms by your side, palms facing up and fingers relaxingly splayed outwards. Allow your entire body to become heavy as you sink into the mat, closing your eyes as you surrender into stillness. Take deep breaths in as you fill with energy, allowing that energy to escape through each exhalation as you systematically relax each part of the body from head to toe.

Notice any thoughts or sensations that arise without judgment or attachment during this cool down pose session.

FAQs about: Best Yoga Poses For Basketball Players

Q1: What are the best yoga poses for basketball players?

A1: Some of the best yoga poses for basketball players are plank pose, warrior I, warrior II, triangle pose, and bridge pose. These poses help improve balance, core strength, and flexibility.

Q2: How often should basketball players practice yoga?

A2: It is recommended that basketball players practice yoga at least twice a week. This helps keep the body strong and flexible and also helps reduce the risk of injury.

Q3: What are the benefits of yoga for basketball players?

A3: Yoga can help improve balance, core strength, and flexibility, which are all important for basketball players. It can also help reduce stress and increase focus, which can help players on the court.

Similar Posts