In other words, hit the yoga mat! Yoga can both strengthen your injury-prone joints and help sharpen your concentration and focus during a match. In fact, one yoga expert says yoga is the ideal antidote for tennis players with minor aches and pains or those with trouble concentrating during the big points.

More and more personal trainers and coaches are singing the praises of cross training for tennis players, and yoga-because of its focus on deep breathing-is an ideal solution for tennis players at any level.

Here are some specific yoga poses that can help enhance your performance on court.

Standing Straddle
This move is excellent for developing the adductor (groin) muscles and enhancing side-to-side movement, as well as improving overall leg and core strength, which is crucial for effective movement on court.

Stand with your feet four to five feet apart and parallel to each other. Lean forward from your waist, and hold on to your ankles or big toes. Soften your knees (do not lock them), and contract your leg muscles as you lower your upper body to face the floor. Hold, then engage your groin muscles by attempting (without actually moving your legs) to pull your legs together. Gently pull the navel in and up, gently squeeze your shoulder blades, release your neck and take a deep breath. Hold for 5 to 8 deep breaths.

Cow Face Pose
This pose opens the hips and shoulders, which is important for serves, overheads and overall movement. "You get a lot of bang for your buck with Cow Face Pose," says Lechonczak. "This helps keep your shoulders in alignment and reduces your risk of common shoulder injuries."

Sit with your knees bent, feet flat on the floor. Drop one leg out to the floor and, while bringing your foot underneath your opposite leg; center that knee with the midline of your body. Place the outside of the opposite knee on top of the bottom knee. Legs should be stacked, heels facing in. Extend your right arm toward the ceiling and then bend your elbow so your hand is behind your neck. Reach your left arm around your back and grasp your right hand, use a towel or strap if you are unable to bring your hands together. Slowly bend forward from your hips until your chest rests on your right knee. Your front elbow should be pointing toward the ground and your back elbow should be pointing toward the sky. Breathe slowly and deeply as you hold the posture for at least one minute or longer.

Warrior II
This move strengthens the legs and your core and expands your range of motion, important when you have to stretch or reach for shots, especially at the net. "It teaches you how to move from your hips," says Lechonczak, "and also helps avoid injury by taking the strain off your shoulders and neck."

Stand with your feet three to four feet apart, arms at your sides. Exhale as you step forward with your right leg and bend it to form a right angle. Turn your left foot out so that it's perpendicular to your right. Keep your left foot firmly on the ground and your left leg straight. Inhale as you extend your arms straight out to your sides, palms facing down. Bear down on your back heel. Hold for 5 to 8 deep breaths. Then, press down into the outer left heel, and straighten the right leg to come up. Return to the center and repeat on the opposite side.

Tree
All good tennis players have great balance and concentration, and this pose takes plenty of both. "Tree is great for overall balance, and strengthens and enhances focus and concentration," says Lechonczak.

Stand tall with your feet together, arms at your sides. Lift your right leg and bend your knee to bring the sole of your right foot to rest on your left inner thigh. Bring your hands together in front of you, in a prayer-like position, and then slowly raise them above your head. Focus on one point in your line of vision to aid balance. Hold this for a few slow, deep breaths.

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