Yoga is one of the most popular forms of exercise on the planet. It gives individuals the chance to work their bodies with minimal physical impact. Yoga is also praised for its mental health aspects as much as for its physical health benefits.

By definition, yoga is: “a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practised for health and relaxation.”

It is difficult to know just how many people in the world do yoga. In recent years, yoga-based exercises and apps have become popular as more people find less time to go to the gym.

Yoga is a great fitness tool for football players. Football players can add yoga to their day prior to training or after — or both. Yoga can improve breathing, breath control, flexibility, strength, and just about everything except scoring goals.

Here are three yoga poses that could improve your fitness for football.

1. Downward dog

Downward dog is the easiest and most basic yoga pose you can do. Begin on your hands and knees. Curl your toes under your feet and straighten your legs. You should push up and straighten your arms at the same time. Your rear will stick up in the air while your head will stay between your arms.

Downward dog is perfect for strengthening your shoulders, back, hamstrings, and calves.

2. Warrior 1

The great thing about warrior 1 is the different poses you can do after it. Once you master warrior 1, you can flow between poses to work the body. Warrior 1 works the core, groin, thighs, lower back, and hamstrings.

Move your feet into a lunge position, but point your back foot out so your feet are perpendicular. Bring your hands overhead and keep your arms straight. Bend into the front knee and hold. As you get comfortable go deeper into the pose.

3. Pigeon Pose

Pigeon pose stretches out the hips, back, and glutes. It also melts away stress. Start on your hands and knees. Take your right knee and move it between your hands. Try to straighten the leg as you sink deep into the pose.

You can either push yourself upwards or move your upper body to the floor. Hold the pose for a few seconds and feel the deep muscle stretch.

By adding these three poses, you give yourself new tools to get fit. Yoga can be a great addition to your day before or after training.