While it would be beneficial for Football players of every level and ability to take yoga classes to improve their: functional strength, balance, flexibility, power, breathing techniques, visualizations skills and focus, in particular there are certain moves that are more beneficial than others.  If a player does not have much time they should consider the top 5 choices below.

1.     Lying opposite arm opposite leg:  This movement is amazing for warming up the whole hip socket, and shoulder socket pre-game, as well as syncing the breath with the movement and warming up the abs and trunk, critical for the quick elusive moves you need on the field.  Try it for 2-4 minutes.

2.     Lunge twist:  doing this pose will increase strength in the legs and at the same time stretch the quadriceps and increase the rotation in the back.  Just watch a receiver and you will know how important it is to be able to twist and torque to catch a less than perfect pass.  Great execution of this pose will also help you better you balance which also can come in handy when landing from a leaping grab or having to have the presence of mind to land you feet inbounds.  

3.     Plank pose elbow to knee variation:  performing plank on its own will increase your abdominal and hip flexor strength but adding elbow to knee variation will deepen the abs crunch and strengthen the wrist joint (which needs to be strong in the event that you land on your wrist after an air born catch).  Having the best abdominal strength you can, will support your back in all compromising positions on the field.

4.     Chest down shoulder stretch:  doing this yoga pose will give you a deep opening in the anterior deltoid (front of the shoulder), stretch the biceps muscle, neck and spine, all very important to run and turn on the dime to prevent a catch or make a catch. 

5.     Frog:  This pose is a long deep hold up to 20 minutes to clearly by looking at it release the groin and inner thigh.  Inner thighs need to be open to make a run stop and change direction move injury free.  Also this is another example of opening the hips in all directions keeps the knees safer and more exempt of stress and strain.