The Perfect Match: How Yoga Supports Tennis Players On and Off the Court

I started tennis because I enjoy combining different types of movement. Tennis brings together coordination, agility, and quick decision-making. I love the feeling of reacting to the ball in the moment, moving fast, and staying connected with another player.

Yoga came into my life for a different reason. While tennis is about energy and interaction with others, yoga gives me space for myself. When I step on my mat, it’s just me. Yoga allows me to slow down, notice what is happening in my body, and find mindfulness.

Even though tennis and yoga seem very different, I see them as a perfect match. Both bring a playful energy. Tennis gives me power and excitement, while yoga gives me calm and renewal.

At first, tennis and yoga might look like opposites. Tennis is fast, competitive, and full of quick reactions. Yoga can be slow, quiet, and grounding. But that’s exactly why they work so well together.

On the court, tennis sharpens your reflexes, builds strength, and pushes you to make decisions in a split second. Yoga balances this intensity by teaching stillness, awareness, and calm focus. It helps the nervous system recover and keeps the mind steady.

Tennis asks you to move fast and react quickly. Yoga reminds you to pause and receive. Together, they create balance between effort and relaxation.

Which specific yoga poses are beneficial for tennis, and why?

Yoga is very helpful for tennis players because it prevents injuries and supports recovery. Tennis builds strength, stamina, and coordination, but it can also create tightness, especially in the shoulders, hips, and the psoas muscle (a deep hip flexor).

The psoas often becomes tight after long hours of running and lunging. If it stays tight, it can affect alignment and limit movement on the court. Yoga stretches help release this tension and bring balance back to the body.

Some helpful poses are:

• Low Lunge Variations – to stretch and release the hip flexors.

• Lizard Pose – to deeply open the hips and release tightness after a game.

Beyond single muscles, yoga also increases flexibility, body awareness, and recovery time. This means players can come back to the court with more freedom and less strain.