Yoga for Pickleball Players

I started playing my favorite new sport, pickleball, a couple years ago and am officially addicted.  I've noticed my yoga practice has helped my pickleball game tremendously.  

When my pickleball friends see me stretching in between games, and learn that I teach yoga, they usually laugh and say, "I'm too inflexible to do yoga, but I know I NEED it."  I tell them, "That's like saying I have too many cavities, so I won't go to the dentist!"

EveryBODY can do some form of yoga or stretching.  Here are three suggestions for beginning a stretching routine:

1. Begin slowly and work your way into each pose.
2. Listen to your body and use modifications when needed.  
3. Always STOP if you feel PAIN.

Here is a great series of yoga moves that can improve YOU and your pickleball game. Pick and choose as you move down the list or follow the entire routine to get a full body stretch.

Knees to Chest — 30 seconds

• Lie down and then place your hands on your knees.  
• Inhale and push your knees away from you as you straighten your arms.
• Exhale and draw your knees closer to your chest as you bend your elbows.  
• Keep your hands on the knees while while you continue to inhale and exhale.
• Always remember to breath through the entire pose, every pose.

Hamstring Stretch and Twist — Three positions for each leg

• Wrap a strap, belt or towel around the arch of your right foot. 
• Lift the heel toward the ceiling with a slight bend in the knee if necessary, 
• Hold for 5–8 breaths.  
• Then widen the right leg open to the right,.
• Hold for 5–8 breaths.  
• Place the strap in the left hand and twist to the left, 
• Hold for 5–8 breaths.  
• Repeat on the other side.

Figure Four Stretch Variations — Choose ONE that works for you and hold 30 — 60 seconds

Option 1

• Lie on your back and place your right heel over your left knee in a figure 4 position.  
• Flex the top (right) foot.  
• Reach behind your left thigh and interlace your fingers.  (If this isn't possible, use the strap behind the left thigh and hold with both hands. )
• Keep your head on the ground with the chin slightly pointing down toward the chest.
• Hold for 5-8 breaths.  
• Repeat on the other side. 

Option 2

• Sit at the front edge of the seat. 
• Cross one leg over the other. 
• Gently press the bent knee down toward the floor.
• Hold for 30 seconds while you breathe.
• Repeat on the other side.

Option 3

• Stand behind a block, chair or table that is hip high.
• Lift one leg, bend the knee and rest it on the support.
• Hold for 5–8 breaths.
• Repeat on the other side.

Option 4

• Hold onto the back of a chair while waiting to play pickleball at the gym.
• Place your right ankle over your left knee.
• Squat.
• Keep the arms straight.
• Hold for 5–8 breaths.
• Repeat on the other side.

Option 5

• Test your balance with this pose.
• Place a chair or wall in front of you for support.
• Stand tall and cross your right ankle over your left knee.
• Place your hands at your chest.
• Slowly begin to squat.
• Hold for 3–5 breaths.
• Rise up slowly.
• Repeat on the other side.

Reclined Twist — 20 seconds each side

• Lie on your back and draw the knees toward the chest.  
• Release the knees and let them twist to the right.  (If they don't reach the floor place a block or book under them.)
• Turn your head toward or away from the knees.  
• Hold for 5–8 breaths.  
• Repeat on the other side.

Seated Twist Variations — 20 seconds each side

• Sit cross-legged.
• Place right hand on left knee.
• Place left hand behind you.
• Lengthen the spine as you sit tall.
• Twist from the upper back to your left.
• Hold for 5 breaths.
• Repeat on other side.

• Sit with both legs out straight in front of you.
• Bend the left knee and place foot inside right thigh.
• Wrap your right forearm around the left knee or hold the knee.
• Place your left hand behind you.
• Sitting tall, twist from the upper back to your left.
• Hold for 5 breaths.
• Repeat on the other side.

Low Cobra — 20 seconds

• Lie on your belly with the forehead on the ground.  
• Bend the elbows and keep them close to the ribs.  
• Walk the wrists back so they are under the bend elbows.  
• Firm the thighs so the kneecaps rise off the floor.  
• Keep the tops of the feet on the floor.  
• Lift the head, neck and shoulders a few inches off the ground without straining the neck.  
• Keeping the elbows close to the body hold for 3–4 breaths.  
• Release the head back down to the mat.
• Rest and repeat a few more times.

Cat — 20 seconds

• Find a hands and knees position.  
• Use a towel or blanket under the knees if they are tender.  
• Place your wrists under your shoulders and your knees under your hips.  
• Place the tops of the feet on the mat and parallel.  
• With your fingers spread wide, press into the floor and arch the back up toward the ceiling.  
• Exhale.  
• Then return to the tabletop starting position.

Cow — 20 seconds

• Using the same starting position as Cat, drop your belly and lift your chest.
• Inhale.  
• Keep the arms straight and strong and the shoulders over the wrists.

Cow/Cat together — 30 seconds

• Inhale cow
• Exhale cat

Cat/Cow Seated Variation — 5 or more times



Downward Facing Dog Variations — 20 seconds




Option 1

• Start on all fours.  
• Walk your hands forward a few inches.  
• Curl under your toes and lift your hips high.  
• It's ok if your heels don't touch the floor.  
• Keep the arms strong and legs relatively straight.  
• Relax the head between the arms.  
• Breathe.  
• Come down to all fours when you are tired.  

Option 

• Same as above, but place hands on blocks if shoulders are tight.

  

Option 3

• If first two options are not working, try this one.
• Face a wall.
• Stand far enough away to reach your hands out and place palms flat on wall.
• Hinge at the hip.
• Keep the hands slightly above hip height.
• Keep both legs straight.

Chair Pose — 30 seconds

    

• Stand tall and bend the knees into a high squat.  
• Place the weight in your heels.  
• Keep the knees parallel.  
• Reach the arms forward and overhead or keep them at the chest if shoulders are tight.   
• Gaze forward.  
• Hold for 5- 8 breaths.  
• Stand up and repeat a few times.

Shoulder Stretches — 20 seconds each side 

You can use a pickleball paddle instead of a strap for this shoulder stretch!

 



Triangle Pose — 20 seconds each side

Try this with a block under the lower arm if your arm does not reach the floor.  
The goal is to create length in the side of your waist, NOT to touch the floor with the butt sticking out.

  


Tree Pose — Challenge your balance.  Try one or more of these for 20 seconds

Keep the standing leg and hip firm and strong.  Repeat on each side.

Option 1

  

• Use a chair under the bent knee for support.

Option 2

  

•  Place foot on floor of bent knee leg.

Option 3

  

•   Place bent knee against wall for support.

Option 4
     
  

• Place foot against inner thigh (NOT ON THE KNEE) of standing leg.  

Child's Pose Variations 

• Widen the knees and sink the hips back toward the heels.  
• If the hips don't touch the heels, that's fine, let them be higher in the air.  
• Place a rolled blanket or towel under the knees.  
• If that is still uncomfortable, lift the hips higher and stretch the arms out in front.  
• Pad the knees for comfort.

   









Enjoy all the benefits yoga has to offer pickleball players - focus, balance, strengthening, mobility, calming, overall flexibility, coordination and agility.

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Notes:

If you are new to pickleball, check out this link.

Yoga for Healthy Aging blog has great suggestions for stretches as we age.

Up Your Game With Yoga Poses for Pickleball from Pickleball Central.

Yoga for Pickleball and On Court Relaxation by Gale Leach.