From her early basketball career in Greece to competing in the NCAA, Anna knows firsthand the demands the sport places on the body and mind. When injuries led her to yoga, she discovered how deeply it supports recovery, strength, and focus. Today, she shares how yoga helps basketball players prevent injuries, improve performance, and find balance both on and off the court.
How did you [Anna Zorzou] start with basketball and yoga? What drew you to each?
My journey began on the basketball courts of Greece, where I played with A.N.O.G. Glyfada before earning a full athletic scholarship to compete at the NCAA Division I level for the University of the Pacific in California. Basketball shaped me deeply — it instilled discipline, teamwork, perseverance, and a fierce love for competition.
However, after graduation, recurring injuries led me to a crossroads. In that vulnerable space, I discovered yoga — a practice that started as physical recovery and unfolded into a lifelong path of healing, presence, and purpose. My first class at YogaWorks with Annie Carpenter was a turning point. That spark led me to become a teacher — and later a teacher trainer — traveling extensively around the world to study, teach, and lead YogaWorks teacher training programs and retreats across Asia, Africa, and Europe.
What captivated me was the contrast: basketball’s intensity and adrenaline versus yoga’s steadiness and depth. Over time, I realized they’re not opposites — they are deeply complementary.
That insight led to the creation of ZenHoop — a methodology grounded in my experience as both an NCAA athlete and senior YogaWorks yoga teacher/trainer. ZenHoop blends yoga, breathwork, meditation, and mindset coaching to meet basketball players exactly where they are, helping them recover, perform, and reconnect — both on and off the court.
How do basketball and yoga complement each other?
Basketball is high-impact, fast-paced, and physically demanding. Yoga offers balance: it supports recovery, enhances flexibility, builds joint stability, improves breath control, and sharpens mental focus. On a deeper level, yoga gives players a way to reconnect with their body, manage pressure, and develop tools for emotional regulation.
I created ZenHoop to combine these elements into one cohesive methodology, supporting athletes on a physical, mental, and energetic level throughout their season.
Which specific yoga poses are beneficial for basketball and why?
At ZenHoop, we break down our approach depending on the season: pre-season, in-season, and post-season. The physical and mental needs of players shift dramatically throughout the year, so we adjust the focus accordingly — from building strength and stability to enhancing recovery and deep restoration.
Here are a few foundational poses and how we use them:
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Low Lunge (Anjaneyasana)
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In-season: Releases hip flexors and quads after sprints and jumps
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Pre-season: Builds strength in legs, hips, and core
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Figure Four / Reclined Pigeon → Releases glutes and outer hips after cutting and lateral movement
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Twisted Lunge → Improves spinal mobility and core integration for defensive control and shooting
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Supported Bridge → Engages glutes and hamstrings while decompressing the spine
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Legs-Up-the-Wall (Viparita Karani) → Restorative pose to reduce swelling, calm the nervous system, and aid recovery
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Forearm Plank & Dolphin → Build shoulder stability and core control, vital in pre-season for injury prevention
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Camel Pose (Ustrasana) / Puppy Pose (Anahatasana) → Open the chest and thoracic spine, counteracting shooting and training tightness
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Shoulder Flossing with Strap / Gomukhasana Arms → Support shoulder mobility, essential for passing and shooting mechanics
Every pose is a tool. Depending on sequencing and intention, it can shift from recovery-focused to performance-enhancing. The magic lies in timing, precision, and awareness.
10-Minute Yoga Warm-Up for Basketball Players
10-Minute Post-Game Yoga for Basketball Players
Beyond the court: The power of stillness
One of the most profound shifts I’ve seen is when athletes begin to embrace stillness and breath as much as movement. Breathwork, meditation, and visualization become essential tools — especially during high-pressure moments like playoffs — helping players access clarity, calmness, and laser-sharp focus.
A key goal is to empower athletes with self-regulation: practices that support recovery, emotional balance, mental stamina, and nervous system resilience. Through yoga, players learn how to reset after intensity, reconnect with their breath, and return to presence.
When taught through the lens of athletic performance, yoga becomes much more than stretching. It becomes a system of balance, recovery, strength, and vitality — tailored to the basketball body. These are performance tools that, when used with intention, enhance readiness, reduce injuries, and build long-term sustainability.
Connect
Instagram: @annazorzou @zenhoop
Website: annazorzou.com
ZenHoop: annazorzou.gr/zen-hoop
