Meet Callum, the founder of Holistic Hosier! 🧘♂️⚽ He’s bringing yoga, mobility, and meditation to the world of football. With his extensive experience as a player and coach, he shares the benefits of yoga for footballers, specifically Yin Yoga. He highlights his top Yin Yoga poses below, including Butterfly, Deer Pose, and Melting Heart, to boost flexibility and relaxation in a 30-minute practice.
Practice along!
Tell us more about yourself.
My name is Callum, a 29-year-old North Londoner and founder of Holistic Hosier. I started this organization to integrate Yoga, Mobility, and Meditation into sports, particularly football, which I've played all my life. Through Holistic Hosier, I work with organizations to create purpose-led projects that use sport for positive social change. I'm passionate about using sport to develop communities and make the world a better place.
What is your background in football?
I've been immersed in football since birth, influenced by my dad's passion for Chelsea. Football has allowed me to travel, learn about different cultures, and meet special people. Professionally, I've been a player, coach, journalist, and marketer. I hold a BA in Sports Journalism and a Masters in Football Business from the Johan Cruyff Institute and FC Barcelona.
How did you get into practicing and teaching yoga and mobility?
My football journey led me to yoga for personal growth and performance enhancement. I started practicing in 2014 for recovery after games and training. The focus on the present moment through movement and breathing was transformative. I'm now a qualified yoga teacher in Vinyasa and Yin Yoga and a Functional Range Conditioning Mobility Coach in football.
What are the benefits of yoga, meditation, and mobility for footballers?
These practices offer psychological and physiological benefits for athletes. Yoga aids in injury prevention and recovery, meditation enhances mental focus and reduces stress, and functional mobility training optimizes muscle and joint function for efficient movement. Beyond physical benefits, they promote inner peace, resilience, and a deeper mind-body connection.
What type of yoga is best for footballers?
I encourage players to practice different forms of yoga but I really like Yin Yoga to help players tap into the parasympathetic nervous system, to down-regulate and find a sense of calm and a meditative state, whilst also improving flexibility. You can do Yin without props but I would always suggest using yoga blocks and a bolster if you have them, or a few cushions, to help you get into the pose and stay in that pose without stress or strain for 3-5 minutes.
Yin Yoga targets the deepest tissues of the body, our connective tissues: the ligaments, joints, bones, the deep fascia networks of the body. Many of the poses focus on the connective tissues around the hips and pelvis - areas of the body which are impacted by playing football. I suggest doing Yin Yoga to help improve flexibility and then combine that with functional mobility or weight training in order to build strength.
6 Yin Yoga poses (30-minute practice) for footballers recommended by Callum
Butterfly (baddha konasana) - hold for 3-5 minutes
- Sit on the Mat: Extend your legs out in front of you.
- Bend Your Knees: Bring the soles of your feet together and let your knees fall open to the sides.
- Hold Your Feet: Use your hands to hold your feet or ankles.
- Fold Forward: Gently hinge at your hips to fold forward, bringing your chest towards your feet.
- Relax and Breathe: Let your head drop and relax your spine.
Deer pose (mrigasana) - hold for 3-5 minutes
- Sit with Legs Bent: Start by sitting with your legs bent in front of you.
- Move One Leg Back: Slide your right leg back so that your right shin is parallel to the long edge of your mat, and the left shin is in front of you parallel to the short edge.
- Align Your Hips: Ensure your hips are square and centered.
- Lean Back: Place your hands behind you and lean back, lowering onto your elbows or all the way onto your back if comfortable.
- Relax and Hold: Breathe deeply and relax in the pose.
Shoelace (gomukhasana) - hold for 3-5 minutes
- Sit on the Mat: Sit with your legs extended in front of you.
- Cross One Leg Over: Bend your right knee and place your right foot on the outside of your left hip.
- Bend the Other Knee: Bend your left knee and stack it on top of your right knee, bringing your left foot to the outside of your right hip.
- Align Your Knees: Ideally, your knees are stacked on top of each other.
- Sit Up Tall: Lengthen your spine and sit up tall.
- Hold and Breathe: Hold onto your feet or knees and breathe deeply.
Reclined butterfly (supta baddha konasana) - hold for 3-5 minutes
- Lie on Your Back: Lie flat on your back with your legs extended.
- Bring Soles Together: Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides.
- Position Your Arms: Place your arms alongside your body, palms facing up, or rest your hands on your belly.
- Support if Needed: Use blocks or pillows under your knees for support if necessary.
- Relax and Breathe: Close your eyes and take deep breaths, allowing gravity to gently open your hips.
- These steps should help you safely get into each pose and enjoy their benefits.
Melting heart (anahatasana) - hold for 3-5 minutes
- Sit Down: Begin seated on the floor with your legs extended straight in front of you.
- Flex Your Feet: Flex your feet by drawing your toes towards you, keeping your legs active and straight.
- Inhale and Lengthen: Inhale deeply, lengthening your spine and reaching your arms overhead.
- Hinge at Hips: As you exhale, hinge at your hips and start to fold forward, reaching for your feet, shins, or thighs.
- Relax Your Neck: Allow your neck and head to relax, letting gravity pull you deeper into the stretch.
- Use Props if Needed: If you can't reach your feet comfortably, use a strap around your feet or place blocks under your hands.
- Hold and Breathe: Close your eyes and breathe deeply, maintaining the pose for several minutes, allowing your body to relax into the stretch.
Dangling forward fold (uttanasana) - hold for 3-5 minutes
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Stand Tall: Begin in a standing position with your feet hip-width apart and your arms relaxed by your sides.
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Hinge at the Hips: Slowly hinge forward at your hips, keeping your knees slightly bent, and allow your upper body to hang down towards the floor.
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Release Your Head and Neck: Let your head and neck relax completely, allowing them to dangle freely and release any tension.
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Allow your Arms to Reach Down: Hold your opposite elbows with each hand, creating a gentle, swaying motion to further release tension in your back and shoulders, or extend hands towards the floor if that feels comfortable.
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Relax and Breathe: Close your eyes, take deep breaths, and let gravity assist you. Hold the pose for several minutes, feeling the gentle pull and relaxation in your spine and hamstrings.
Connect with Callum
- Instagram: @holistichosier
- Website: holistichosier.com
