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Warm-Up Yoga Stretches for Soccer Players (or Other Sport Players)

Are you ready for some soccer yoga? This is Annabelle, Social Media Manager at Kids Yoga Stories. 

If, like me, you have a sports-mad child at home or in your life, you might be on the lookout for ways to add yoga and mindfulness to their sports routine. And as I love to create meaningful experiences for my child and his teammates, I love to add yoga to his range of available techniques to be the best he can be. 

Soccer (or football) is the sport everyone is talking about at the moment in Europe and around the world. School kids are exchanging those famous little stickers or cards with all the famous players from around the world. So we thought it would be fitting to create a little soccer-themed warm-up routine. However, this warm-up can be adapted to virtually any sport. 

Practicing yoga postures helps increase coordination, body awareness, balance, strength, and flexibility. These body-boosting exercises are intended to increase range of motion, prevent injury, reduce soreness, and enhance recovery. Players build physical endurance with strong, flexible bodies and focused minds. 


1. Forward Bend Chest Stretch

How to practice Forward Bend Chest Stretch:  Come to a standing position with your feet hip-width apart. Clasp your hands together behind your back (or grab a strap if your shoulders are tight). Slowly bend your torso forward and drop your head toward the ground. Allow your clasped hands to stretch up behind you. 

forward bend chest expansion pose for kids, inversion poses for kids | Kids Yoga Stories
Forward Bend Chest Stretch

2. Cat-Cow Flow

How to practice Cat-Cow Flow:  From lying on your tummy, press up to an all-fours position, tuck your chin into your chest, and round your back into Cat Pose. Then look up, open your chest, and arch your back in a Cow Pose. Repeat this Cat-Cow flow a few times to warm up your spine.

Cat Cow Flow | Kids Yoga Stories
Cat Cow Flow

3. Thread the Needle Pose

How to practice Thread the Needle Pose: Come to an all-fours position in Table Top Pose. As you inhale, take your right hand right up to the sky, look up, and feel the twist. As you exhale, take your right hand (palm up) and thread it straight underneath your left arm. Place your right shoulder and right cheek on the mat. Your hips and left elbow are still raised, as you relax into the ground, gazing out to the left. Gently come out of the pose, and then repeat on the other side.

Thread the Needle Pose | Kids Yoga Stories
Thread the Needle Pose

4. Lunge Pose

How to practice Lunge Pose: From Downward-Facing Dog Pose, step your right foot forward to rest on the inside of your right hand. Keep a flat back, and open your chest. Switch sides.

lunge pose | Kids Yoga Stories
Lunge Pose

5. Gate Pose

How to practice Gate Pose:  Start by standing on your knees. Take your right leg straight out to the right side. Inhale and bring your arms up, parallel to the ground, at your sides. Exhale and tilt to the right, extending your left arm straight up and placing your right hand on the shin of your extended leg. Look up and feel the stretch on the left side of your body. Hold the pose for a few breaths. Then bring your left arm back down and bring your right leg in. Switch sides and repeat the steps.

Gate Pose | Kids Yoga Stories
Gate Pose


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