Tennis elbow, despite its name, is not exclusive to tennis players. This painful and often frustrating condition can arise from the overuse of the forearm muscles. While rest and ice are the most effective methods for recovery, have you considered incorporating specific yoga poses to alleviate tennis elbow? Indeed, gentle and targeted yoga practices can enhance the strength of the forearm muscles, improve blood circulation, and diminish inflammation. Consistent practice may lead to an increased range of motion, enhanced stability, and a significant decrease in pain. Below are some of the most beneficial yoga poses for alleviating the discomfort and limitations associated with this condition.

What is tennis elbow?

Tennis elbow, medically referred to as lateral epicondylitis, is a painful ailment that impacts the outer region of the elbow. It results from the overuse of the forearm muscles and tendons, leading to inflammation and minor tissue tears, as indicated by research published by StatPearls. Although commonly linked to tennis, activities such as painting, gardening, and typing can also contribute to its development. Common symptoms include pain on the outer elbow, tenderness upon touch, and weakness in grip. However, engaging in yoga for tennis elbow may provide relief from these symptoms.

Yoga for tennis elbow: Is it beneficial?

Indeed, there are several effective yoga poses for tennis elbow that can offer immediate relief. Gentle stretching and strengthening poses enhance flexibility and range of motion in the wrists and forearms, alleviating stiffness and soreness, as noted in a study published by the Informed Health Organization. Additionally, yoga promotes increased blood flow to the affected area, facilitating healing and reducing inflammation. By strengthening the muscles surrounding the elbow joint, yoga helps stabilize the joint and prevent future strain. Furthermore, the deep breathing techniques employed in yoga poses for tennis elbow pain relief can aid in stress reduction and promote relaxation, contributing to effective pain management.

Yoga for tennis elbow: 9 must-try poses

Here are some easy and effective poses of yoga for tennis elbow you can try, as recommended by yoga expert Saurabh Bothra.

1. Cat-cow pose (Marjaryasana-Bitilasana)

• Start on your hands and knees, wrists directly below your shoulders, and knees below your hips.
• Inhale, drop your belly towards the floor, lift your chest, and gaze upwards (Cow Pose).
• Exhale, round your spine upwards, and tuck your chin to your chest (Cat Pose).
• Repeat 5-10 times, coordinating your breath with the movement.

2. Downward-facing dog (Adho Mukha Svanasana)

• Start on your hands and knees.
• Exhale, lift your hips up and back, forming an inverted V-shape with your body.
• Press your hands and feet firmly into the ground.
• Hold for 30 seconds to 1 minute.

3. Eagle pose (Garudasana)

• Stand tall, feet hip-width apart.
• Bend your knees slightly and cross your right leg over your left, hooking your right foot around your left calf.
• Cross your right arm over your left, bending your elbows and bringing your palms together.
• Hold for 30 seconds, then switch sides.

4. Cow face pose (Gomukhasana)

• Sit on the floor with your legs crossed.
• Bend your right arm at the elbow and bring your hand towards your back, palm facing inwards.
• Bend your left arm at the elbow and bring your hand towards your back, palm facing outwards.
• Try to clasp your hands together.
• Hold for 30 seconds, then switch sides.

5. Prayer twist (Paschimottanasana variation)

• Sit on the floor with your legs extended in front of you.
• Inhale, raise your arms above your head.
• Exhale, bend forward from your hips, reaching towards your toes.
• Gently twist your torso to the right, bringing your right hand to the outside of your left leg.
• Hold for 30 seconds, then switch sides.

6. Triangle pose (Trikonasana)

• Stand with your feet wide apart, arms extended to the sides.
• Turn your right foot out 90 degrees and your left foot slightly inwards.
• Exhale, bend to the right, placing your right hand on your right leg or the floor.
• Extend your left arm towards the ceiling.
• Hold for 30 seconds, then switch sides.

The triangle pose is effective for yoga for tennis elbow. Image courtesy: Adobe Stock

7. Warrior II pose (Virabhadrasana II)

• Stand with your feet wide apart, arms extended to the sides.
• Turn your right foot out 90 degrees and your left foot slightly inwards.
• Bend your right knee, bringing your thigh parallel to the floor.
• Extend your arms parallel to the floor, palms facing down.
• Hold for 30 seconds, then switch sides.

8. Extended side angle pose (Utthita parsvakonasana)

• Start in Warrior II Pose.
• Place your right forearm on your right thigh.
• Extend your left arm towards the ceiling.
• Hold for 30 seconds, then switch sides.

9. Supported shoulder stand (Salamba sarvangasana)

• Lie on your back with your knees bent.
• Place your hands on your lower back for support.
• Lift your hips and legs towards the ceiling.
• Support your lower back with your hands.
• Hold for 30 seconds to 1 minute.

Things to keep in mind while doing yoga for tennis elbow

• Before starting any new exercise program, it is essential to consult with a doctor or physical therapist, especially if you have any underlying health conditions.
• If you experience any pain, stop the pose immediately and rest.
• Perform a gentle warm-up, such as light cardio or dynamic stretches, before practicing yoga.
• After your yoga poses, perform some gentle stretches and deep breathing exercises to cool down.

Remember, consistency is key. Practice these poses regularly to experience the full benefits of yoga for tennis elbow relief.

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