Yoga Flow for Recovery Days
A 12-minute flow of yoga-based positions for the day after a match: cat-cow, downward dog, low lunge, pigeon, child's pose and lying twist.
- Age
- U15–Senior
- Players
- 1–30
- Duration
- 12 min
- Difficulty
- Beginner
- Intensity
- Low
- Area
- Full pitch / open
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Physical: Recovery & flexibility, Mobility, Core strength
- Concepts worked on
Training diagram
Legend
- Attacker
On recovery days, light mobility and breathing help players feel looser without adding load. Linking positions in a flow with slow breathing works the hips, hamstrings, back and calves together. Players move at their own range.
Objective
Restore mobility and relax after a match with low-intensity movements and breathing.
Organisation
- Players on grass or mats, spread out. No equipment needed.
How it works
- Follow the coach through the flow, 5 breaths per position: 1) cat-cow (6 cycles); 2) downward dog pedalling the heels; 3) low lunge each side; 4) pigeon each side; 5) child's pose; 6) lying twist each side.
- Repeat the whole flow twice.
Coaching points
- Breathe in through the nose, out slowly through the mouth.
- Move into each position gently and stay in a comfortable range.
- Keep the knees soft in downward dog if the hamstrings are tight.
Progressions
- Hold each position for 8 breaths.
Regressions
- Shorten to cat-cow, child's pose and lying twist.
Variations
- End with 2 minutes lying still with eyes closed.
Key principles
- Breathe and move slowly.
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