Having recently received certification to teach Hatha and Vinyasa Yoga, I have grown to appreciate the benefits of Yoga to benefit tennis performance not just on the court but in preparation prior to going on the court and in reflection and analysis following play.

1. Yoga through mindful movement, challenging alignment asanas or poses and breathwork enhances the mind-body connection (or awareness and control of thoughts, emotions and physical sensations). It improves proprioception (body awareness in movement) and interoception (awareness of internal bodily sensations). This combined benefit leads to better on-court presence and awareness of factors governing play and outcome (including your strengths and weaknesses and the strengths and weaknesses of your opponent, environmental playing conditions, etc.).
2. Pranayama, the controlled intake and outflow of breath has a particular advantage for tennis players. Through pranayama, players can learn to control and slow down breathing during recovery between points and changeovers to lower heart rate, calm the nervous system and clear and focus the mind in preparation for the next point. Yoga exercises to better master control breathing and breathing patterns include Ujjayi, Three-Part and Alternate Nostril breathing. Ujjayi breathing begins with a big inhale through the nostrils and a gentle constriction of the throat. Feel the breath move through the throat. Exhale through the mouth with a quiet audible sigh or “ah”. Three-Part breathing begins with a big inhale in through the nose to fill up first your belly first with air, then the ribcage, and finally the chest. Pause and hold the breath for a second or two longer. Then exhale out through the nose, allowing the air to release down from your chest first, then the ribcage, and finally the belly. For Alternate Nostril breathing, alternately close off one nostril at a time with your thumb for 5 – 10 cycles.
3. Though not a substitute for strength training with resistance and progressive overload, Yoga can serve as a complimentary mode of exercise to improve foundational strength and stability for tennis. The Yoga process of establishing and holding a pose with alignment and balance and the Yoga process of transitioning through a sequence of progressively more exacting and demanding poses improves both structural integrity, the synergistic capacity of musculoskeletal chains to operate in balance for effective force transfer and movement efficiency and structural tolerance, the ability to resist fatigue, maintain form and technique and sustain ground-force based power through the duration of a long and physically demanding match or a series of successive tournament matches.
4. Yoga can be used to strengthen and stabilize all the major muscle groups. Specifically for tennis, Yoga can be used to stabilize and strengthen the shoulder and the glide and ball-and-socket functions of the shoulder. One sequence of asanas or poses to stabilize and strengthen the shoulders that I work with begins with a Standing Mountain Pose (with Arms Extended) followed by a Standing Forward Fold and then progressing in sequence to a Plank Pose, Side Plank, back to a Plank Pose, Half Plank (Chaturanga), Upward Facing Dog, Downward Facing Dog and then repeat plank, side plank (left side/right side), plank, half plank, upward facing dog, downward facing dog poses for several rotations before walking it back up to a standing forward fold and standing mountain pose with arms extended. Vertical-based Yoga poses and sequences offer specific advantages for tennis by improving ground force reaction and drive, multidirectional movement, length with the groundstrokes and reach (the ability to respond to balls outside your strike zone with strength and stability). One vertical-based sequence with applications for tennis includes Warrior I, Warrior II, Warrior III, Humble Warrior asanas intermixed with Half Moon, Extended Side Angle, Star and Standing Wide-Angle Forward Fold asanas. These more tennis-specific sequences can be varied by how long you hold each pose (which in Yoga is often defined by the number of breaths with each breath lasting 6 – 8 seconds). You can hold all or some of the poses for a longer number of breaths (3, 4, 5 or more breaths) or you can work through each pose in more of a Vinyasa flow with each pose held for 1 – 2 breaths.
5. Similarly, Yoga can serve to improve both static and dynamic balance, postural alignment and the ability to maintain an optimal center of gravity and support throughout all phases of stroke production and movement. Yoga helps to identify and address body misalignments, develops core strength and improves flexibility through a full range of motion, all essential to maintaining a neutral spine and ideal performance-based balance and posture. Standing, balance and posture poses begin with a ground up Pada Bandha focus. Pada Bandha is based on establishing a solid foundation with your feet. To achieve this Bandha, spread your toes and press down evenly through the ball and heel of the feet. This movement allows the inner arches of the feet to naturally lift. It also balances your body weight in your legs, feet, and ankles. To establish a solid foundation and alignment, Yoga next emphasizes the importance of engaging the core muscles and drawing the shoulders down away from the ears. Standing, balance-based asanas include Mountain, Warrior I, Warrior II, Warrior III, Goddess, Pyramid, Eagle, High Lunge, Triangle. Half Moon, Tree and Chair.
6. The Hatha Yoga process of slowly and deliberately getting into and holding a pose through a full range of motion and the Vinyasa Yoga process of flowing and transitioning through a sequence of poses can lead to tremendous gains in flexibility. With a regular commitment to Yoga, muscle spindles, connective tissues (ligaments, tendons and fascia) and skeleton geometry adapt and respond to greater demands for length and become more elastic and flexible. For tennis, greater flexibility means fewer injuries (or less chance of getting injured) and facilitates faster recovery after a demanding match or series of tournament matches. It improves efficiency in movement, dynamic balance and court coverage (most notably when stretched wide to dig balls out of the corners and when pressed forward to reach a drop shot or short angled shot).
7. Yoga meditation can teach players how to quiet the mind, calm the central nervous system, release emotional and energetic blockages in the body, increase self-awareness and control emotions. These same practices can be applied to visually experience point construction, stroke execution and your response to different playing scenarios and situations with mental rehearsal and purposeful imagery. The first step for meditation is to find a comfortable, aligned (upright and straight spine) seated position on a floor or mat. You can use blocks, blanket or bolster to take stress off your joints (as necessary). Initially the focus should be on breathing to quiet your mind, lower your heart rate and block out all external stimuli to achieve inner peace and better self-awareness before venturing into purposeful imagery. There are techniques to assist in the process of meditation. There is a “One Breath” technique where the focus is solely one breath at a time (each inhale and exhale). You can use a Mantra (repeating a sacred word, phrase or sound). There is a simple “Counting” technique where you count each inhale and exhale. You can focus on each of the Chakras (the seven identified energy centers throughout your body). There is a “Mala” technique where you move beads through your fingertips and a “Light” technique where you visualize light descending and expanding into your body. There are also Mudra hand and finger gestures and positions to stimulate different emotions and energy centers.
8. Yoga and the regular practice of performing challenging and demanding poses builds self-discipline and mental fortitude. The concept of Tapas (or discipline) is one of the ethical standards inherent in Yoga. Working through discomfort, persevering without distraction, and accepting pain as a potential byproduct when pushing through limitations are some of the tenets of a Tapas-oriented approach to Yoga. The self-discipline developed by Yoga translates to better composure, shot tolerance and resiliency on and off the court.
9. The mindful, deliberate and purposeful practice of Yoga with attention to form, precision and detail in movement and positioning serves as a model for how to approach training for tennis. It reinforces the need to be thorough, deliberate and specific in practice. It also reinforces the importance of technique and efficiency in movement and stroke execution.
10. In conclusion, Yoga is a beneficial tool for improving tennis performance. It builds strength and stability. It improves balance, posture, and body awareness. It helps to improve focus, concentration, and resiliency. It can help to reduce injury. It also has a spiritual component which for many people is transformative. Most importantly, it is engaging and fun. There are many opportunities to experience Yoga for all levels of ability with online and solo sessions plus group in-person classes which offer a fun, social and community connection.