Looking To Recover From A Tough Workout? Try These 5 Poses

insider yoga staff | May 11, 2016 | Health, Stress Relief | No Comments

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These Poses Will Help Your Body Recover

Working out can be a great activity. It clears the mind, reduces stress levels, and helps you forget about the current anxieties of the day. Keeping your body in motion is great for your health, but what you do after the workout is just as important as what you do during the workout. Not having the proper recovery techniques can tighten your muscles and restrict your body from getting the most from the workout you just performed.

The following 5 poses are aimed at recovery moves to bring your body back into the right place it needs to be both physically and mentally. These poses will have you ready to tackle the rest of your day and put a healthy exclamation point to the end of your workout.

See the poses below and be sure to share this with your friends that could use some nice recovery moves in their routine.

By Kelly Gonzalez

1. Legs-Up-the-Wall Pose (Viparita Karani)

This pose literally means “reverse action.” It helps drain the lymphatic system to carry toxins to the liver and kidneys for excretion, reverses blood flow and can mentally help flip your perspective of stressful issues. “The feet are such selfless servants,” says yoga teacher Lauren Eckstrom. “It’s nurturing to give them a break while still feeling grounded.” HOW TO DO IT: Place a bolster or blanket under your hips for support. Take a seat with your sit bones as close to the wall as comfortable, lie back with your arms relaxed and out to the side and send your legs straight up the wall. The more flexible you are through your lower body, the more comfortable you’ll feel closer to the wall. If you’d like, you can place a strap around your thighs for more support. Breathe and let go as you relax for five to 10 minutes in this pose.

2. Supported Supine Twist (Supta Jaṭhara Parivartanasana)

Twists are an excellent way to cleanse the entire body — the inner organs, nerves and muscles. They are fantastic for the digestive system because they can aid in elimination and revitalize your body and mind. But they can be uncomfortable, as twists challenge us to open areas that may be holding on to tension or emotions. A reclined supported twist can help you ease into the purifying properties of the pose. HOW TO DO IT: There are a variety of ways to use your props for this pose, but for simplicity, support your head with a rolled or folded blanket under your neck and a bolster and/or blankets under your knee. To begin, fold a blanket to support your head, have your bolster and/or blanket to the side. Lie down with arms out to the sides, palms facing up and your knees bent with feet flat on the floor. Lift your hips to elongate through the spine lengthening the tailbone towards your heels. Relax your shoulders away from your ears. Bring your left knee in toward your chest, extend your right leg, look to the left or straight up, relax your face, keep your shoulders surrendered to the floor and begin to roll the left hip over to the right. Rest your left knee on the support, breathe and relax for five to 10 minutes on each side.

3. Supported Forward Fold (Paschimottanasana)

This pose allows you to lengthen the hamstrings, release the low back and lengthen the spine, counteracting compression. Forward folds are known to help alleviate nervous tension, provide relief from headaches and aid in balance of the hormonal system. HOW TO DO IT: Sit on the floor with legs together and outstretched. Place a bolster on top of your thighs. You can also place a folded blanket under your sit bones for support. Slightly internally rotate the tops of the thighs and press them into the floor. Plug the femur into the hip socket, keep your sternum lifted and fold forward at the hips (not the waist). Let your arms reach for your toes or rest beside you. Rest the crown of your head on the bolster or turn your cheek to one side. Relax into the pose for five to 10 minutes.

4. Supported Child’s Pose (Salamba Balasana)

Performing this pose can feel like escaping to a secret hideaway that pampers the body and nurtures the soul. Child’s pose eases the nervous system, allows you to relax the front side of the body, breathe into the back body and rest your head, delivering a sense of calm. HOW TO DO IT: Place your bolster on your yoga mat. Fold blankets so they are eight to 12 inches in width and stack on top of the bolster if needed. Place your knees to the sides of the bolster. If your knees or hips are tender, you can place a blanket over your shins and under your hips for added support. Sit your hips back toward your heels. Lengthen the sternum and fold forward over the bolsters, placing your arms at the sides and resting your cheek on the bolster. Breathe into your back and body and relax deeply for as long as you’d like.

5. Supported Half Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon pose is a notorious hip opener. Hip mobility not only feels good, but it may be the key to being free from knee and low-back pain. According to a 2011 study in the Journal of Manual and Manipulative Therapy, about 63 percent of subjects reported improvements in chronic low-back pain after performing hip-mobility exercises. If the hips aren’t mobile, then the body destabilizes the lower back or the knee in order to compensate for the lost range of motion. “The high degree of lower-back pain and injuries and knee strain correlate directly to hip immobility — particularly from sustained sedentary seated lifestyle behaviors,” explains restorative mobility expert Scott Sonnon. HOW TO DO IT: Place your bolster in front of you as you come to all fours. Lift your hips and press into downward dog. Lunge your right foot in between your hands. Drop the left knee to the floor. Release your left toes and slide your left leg way back. Walk your right foot to your left hand and drop your right knee to the floor. Make sure your right shin is parallel or close to parallel to the front of your mat. Keep your right foot flexed to protect the knee. Place a block or rolled blanket under your right hip for support if necessary. This helps keep the sacrum in alignment. Square your hip by rolling your left hip down. Rotate your left inner thigh to the sky. Pull your sternum forward and rest your torso on your bolster with your head turned to one side and your arms resting at your sides. Breathe deeply and remain in the pose for five to 10 minutes before switching sides.