When watching tennis greats like Serena Williams slam the ball around the court, some may not immediately see the connection between yoga and tennis. However, increased tennis fitness, thanks in large part to yoga, has resulted in a change in approach and strategy.
Serena Williams has been an outspoken advocate for the benefits of yoga throughout her career. Serena Williams, the world’s best female tennis player, attributes her success to her demanding workout routine, including yoga and fitness Pilates workouts.
The famous person has repeatedly emphasized that her fans should switch to yoga. See below the yoga poses Serena Williams uses to stay in shape and perform at her best.
Here is some yoga for tennis you can do!
Downward Facing Dog
A player’s ability to launch off the court and charge at the ball is greatly enhanced by stretching the calves in this posture. Downward dog is also the best yoga for beginners.
While on your hands and knees, ensure your hands are directly under your shoulders and your knees are under your hips. Turn your feet so your toes are pointed inward and spread your palms, pressing firmly down through all four fingers.
Starting with a slight bend in your knees and your heels lifted off the ground, elevate your knees as you exhale. Tuck your inner ankles into your groins and stretch your tailbone away from the rear of your hips to create this position.
When you exhale, lift your toes off the ground and your upper thighs back. Don’t lock your knees but keep them straight. Use your index fingers and the outsides of your arms to press the floor firmly. For this, start at the inside of your arms and pull up to your shoulders.
Compress your shoulder blades, spread them apart, and pull them down toward your tailbone. Your best bet is to put your head in the space between your arms.
Hamstring Stretches
Another good yoga for tennis is hamstring stretching yoga practices. Yoga offers stretches for the hamstrings that involve supporting the body weight on the foot(s) of the limb being stretched. Typical examples of this include various yoga postures performed in a standing position. Non-weight-bearing hamstring stretches are also possible.
Side Bends
In yoga, the side bend is one of the most underutilized poses. It’s too bad because side bends are a great way to maintain your waistline slim, your lungs healthy, and your backbone flexible by stretching and toning the muscles on the flanks of your belly, rib cage, and spine.
Cross your legs while you relax. Make a fist with your right hand and place it on the floor close to your right hip. As you inhale deeply, bring your left arm around to the opposite side of your body and then up over your head, where it should rest near your left ear.
To perform a proper bending motion, bend to the right as you exhale and move your right hand over the mat to the right. Your torso, top, and left arm should all follow. When bending, be careful not to lift your posterior off the ground.
Kneeling Quad Bends
Strong quads help you stay upright while sparring, guarantee your safety during weight training, and keep your energy up throughout long-distance runs.
Get into a high lunge with your left foot forward to begin the stretch. Carefully squat down, bringing your right knee to the floor as you do so. Grab your right ankle or toes, whichever is more convenient, with your right arm.
Keep your body still for 30 seconds as you perform the exercise. You can also stretch your hip flexors with this yoga for tennis if you go to the limit. Slowly reposition yourself at the beginning and swap your left foot for your right.
Low Crescent Lunges
Anjaneyasana, or Low Lunge, is a Sanskrit term for a pose that stretches the crotch and thighs and expands the chest. It aids muscle repair after exercise, increases stamina, and intentionally corrects poor posture.
Bring your back knee to the floor as you lower into a lunge. Flip your body such that one knee is directly over the other ankle and the other hand is resting on the opposite knee. Exhale as you lift your arms above your head in a linear fashion with your ears.
A deeper lunge is achieved by pressing down firmly onto the soles of the feet while allowing the hips to slide forward. Your thigh will gradually approach the ground. Adduction (the inward squeezing of the inner thighs) helps sustain engagement and keeps the weight from settling into the joints.
If the backbend of the upper spine is comfortable, do it. Let the hands down, reposition the front foot, and complete the pose by exhaling.
Open Lizards
The hip flexors, hamstrings, and quadriceps benefit greatly from Lizard Pose’s stretching action. Including this yoga pose as part of a daily routine can increase your hip range of motion and leg strength.
Get down on all fours for Downward Dog, with your feet hip-width apart and your chin tucked in toward your chest. Lunge forward by bringing your right foot to the outer side of your right hand.
Maintain your arms and spine straight as you bend your left knee and force your whole weight into your thighs. Slowly drop yourself onto your forearms while maintaining a flat back and a straight line from your head to your shoulders. As you extend your left leg, push firmly onto the heel of your foot. In this yoga stance, you will hold one side for a few seconds before switching to the other.
Conclusion
Because of the demands that tennis places on the cardiovascular and nervous systems, it is wise to include pranayama and yoga in one’s training regimen; not only may pranayama help you concentrate, but it can also strengthen your lungs and diaphragm.
Take advantage of the opportunity to boost your tennis game with deep breathing and Zen meditation. Look up beginner yoga classes online or schedule an affordable yoga class NYC or even Pilates classes.
