Sri Yogi Anand - Founder of Adwait Yoga School

8 Best Yoga Poses for Soccer Players

Yoga postures for Soccer Players

Table of Contents

Yoga is a great exercise to improve a soccer player’s flexibility and overall performance. It helps players increase their body awareness and strengthen their core and muscles, which translates to increased field performance. These postures can also help players reduce injuries and build stamina while targeting specific soreness.

In addition to physical benefits, yoga helps soccer players improve their mental health. It allows players to maintain a calm, focused state. In addition, yoga helps players to detach negative emotions and stay motivated. Yoga will help a soccer player develop better speed and strength. It will also improve balance, strength, and physical stability. It is an excellent exercise for most athletes because it involves extensive stretching and strengthening.

Vrikshasana (Tree pose)

A lady Do vrikshasana Pose

Vrikshasana is one of the best yoga asanas for soccer players because it strengthens the spine and increases balance and neuromuscular coordination. This is an important yoga asana for soccer players because it improves core strength and flexibility. It improves balance and improves posture. It also stretches and tones the hips, shoulders and arms. 

This pose also supports the bones and ligaments in the legs and strengthens the inner ears. It can also help relieve flat feet and sciatica. It can also help you become more patient and sharpen your mind.

Ideally, it would help if you waited for at least four to six hours between meals. It is so the body can digest the food and prepare for activity. You practice in the morning because it requires concentration and focus. It helps players stay sharp during play. Performing Vrikshasana in the morning is best as it allows the body to focus better.

Vrikshasana is a yoga asana that can strengthen the arms, shoulders, and chest. This pose can also improve the flexibility of the components. It can also help improve balance. In addition, it increases attention and focus and stabilizes the nervous system.

Upavistha Konasana (Wide Angle Seated Forward Bend Yoga)

wide-angle seated forward bend Postures

This Pose helps football players maintain a strong core. In addition to strengthening the body, it also helps with mental peace. This posture helps to stretch the hip flexors and rotators, which can help improve stability. It also extends the inner thighs, which can become tight when playing soccer.

Upavistha Konasana also helps the lower back and hamstrings. It strengthens the spine, helps the body get into good alignment and improves blood circulation. It also benefits the reproductive organs, such as the ovaries and uterus.

The wide-angle seated forward bend is a great way to strengthen your muscles. It helps to stretch and unify the joints, which reduces the risk of injury. It also helps to release stress and builds focus and stamina.

Utthan Pristhasana (Lizard Yoga Pose)

Utthan Pristhasana postures

Utthan Pristhasana is a great asana to stretch your shoulders and chest. It also helps you reduce excess fat around your hips and lower abdomen. However, it is important to note that it can be hard on your muscles.

This pose is ideal for soccer players because it strengthens the spine. It also improves balance and coordination. In addition, it can calm the nervous system and improve concentration. It can use to help with injuries and to help players recover from intense workouts.

This yoga pose also helps build strength in the legs. It targets the quadriceps, hamstrings, and shoulder muscles. The deep stretch it offers helps with hip flexibility and balance. In addition, it strengthens the deep connective tissues in the legs.

While Utthan Pristhasana is a challenging and fun pose, it is also beneficial for the legs. Because most soccer players spend 90% of their time on one leg, this asana works the gluteus maximus, hip flexors, and quadriceps. It helps the legs prepare for other challenging poses later on.

Kapotasana (Pigeon Pose)

Pigeon Postures

Kapotasana is one of the most important yoga asanas for soccer players. This posture strengthens the lower body by stretching the hamstrings and reinforcing the thighs. It also supports the hip flexors and improves the flexibility of the lower body.

The yoga asana is similar to the pushup and is also known as the pigeon pose. Performing this pose builds core strength and endurance. You should perform this pose for two to three minutes. This exercise improves posture and reduces lower back pain.

Kapotasana helps strengthen the hips, hamstrings, and legs. It also stimulates the spinal nerves, relaxing the mind and easing physical pain. In addition, this yoga asana improves flexibility and relieves fatigue.

In addition, the poses help athletes prevent injuries by loosening tight muscles and tissues. It also helps improve general fitness and stamina. This pose also relieves stress and improves focus. It is an excellent choice for soccer players who need to stretch and maintain flexibility.

Virabhadrasana I (Warrior 1 Yoga Pose)

Virabhadrasana I is one of the best yoga asanas for soccer players because it balances natural strength with flexibility. This pose improves the knees and hips and helps players with back pain and concentration. It also opens the chest and improves breathing capacity. It also builds strength in the legs, hips and hamstrings.

This is a central yoga asana that stretches the legs and arms. It is an excellent warm-up before a heavy workout. It also revitalizes the nervous system and promotes proper blood circulation. This pose strengthens the hips and stretches the inner thighs, which can be tight from playing soccer.

Prasarita Padottanasana (Wide Stance Forward Bend Yoga)

Prasarita Padottananasana yoga Postures

Prasarita Padottanasana is one of the best yoga asanas for soccer players because it strengthens the hamstrings and groin. It also helps prevent back pain and sciatica by stretching the hip flexors.

It is one of the most important yoga asanas for soccer players because it stretches the muscles and improves posture. Most soccer players spend the majority of their time one-legged. Hence, it is imperative to strengthen the hip flexors, quadriceps, and hamstrings to play the game properly. 

In addition to strengthening the legs, this pose improves balance and concentration. It is a mild inversion that also works on the lower back and strengthens the arms.

Gomukhasana (Cow Face Pose)

Yoga Postures

One of the best yoga asanas for soccer players is the Gomukhasana, which involves the shoulders and hips. This asana enhances flexibility in the back and helps relieve stiffness and tension. It also improves kidney function and releases pressure on the joints. It also relaxes the muscles, reducing stress and promoting relaxation.

Gomukhasana is a deep hip opener commonly known as the “Cow Face Pose.” While it’s difficult to perform, it’s effective for building strength and flexibility in the arms, shoulders, and chest. It also releases endorphins, which can make the body feel relaxed.

Gomukhasana also prepares the body for twists, forward bends, and seated poses. It also strengthens the core and helps alleviate minor back pain. Practicing this pose regularly will help you stay injury-free, allowing you to play soccer optimally.

Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho mukha svanasana

This pose is a good choice for soccer players who want to strengthen their legs and hamstrings. It targets the hamstrings, quads, and hip flexors and helps increase flexibility in the hip and groin regions. It helps prevent lower back pain and knee or hamstring injuries.

Adho mukha svanasana improves balance and coordination and strengthens the spine. It also helps improve mental sharpness. This is one of the best yoga asanas for soccer players. It teaches the mind to focus and detach from negative emotions while training your body. It helps build back muscle strength. 

Athletes constantly use their muscles and joints, which puts the cardiovascular system under stress. Yoga helps athletes to keep their backs and hamstrings strong, but it also helps them recover more quickly from an intense game. It also allows them to control their breathing and manage painful side stitches.

Adho mukha svanasana helps soccer players improve their upper and lower body strength and enhances flexibility in the hips and shoulders. It also increases players’ mental ability and helps them maintain a balanced mind and body.


The practice of yoga will also reduce back tension and increase the body’s ability to recover from exertion. It can also help athletes manage their stress and anxiety. Furthermore, it will improve a player’s balance and focus. Yoga can also enhance a player’s endurance. 

It helps a player maintain focus, which is crucial in a game. It can also help a soccer player avoid injuries. A soccer player can develop a tailored routine that includes specific body poses and breathing techniques by creating a personal yoga practice.

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Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

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