February 7

10-Minute Yoga: Active Recovery Yoga (Video)

By fitness

February 7, 2022



An important, however typically ignored, a part of your health routine is lively restoration! Use this 10-minute yoga as an lively restoration yoga routine to recuperate from intense exercises (or sitting at a desk all day). Flow via these 8 yoga stretches to hurry up muscle restoration and relieve tight muscle mass.

Jump to eight Recovery Yoga Stretches

If you’re studying this put up, you probably know that train is GOOD on your physique. But by its nature, train and intense exercises put our muscle mass, connective tissues, joints and ligaments beneath stress and pressure.

That means muscle restoration must be a basic a part of any well-rounded health routine. And precisely why we embrace two lively restoration or relaxation days per week in our free residence exercises plans.

What is Recovery Yoga?

Yoga for sore muscle mass. 

Use this sluggish yoga circulation to recuperate from intense coaching or excessive depth train. Think of it as yoga for athletes to extend muscle restoration.

Add this fast, 10 minute yoga circulation to your health routine 1-2 occasions every week. 

How does yoga assist restoration?

During an lively restoration session, you must deal with:

  • Increasing joint mobility
  • Improving cardiovascular health with low-intensity, low-impact workouts
  • Preparing the physique for the following day’s coaching
  • Enhancing psychological well being, relieving stress and anxiousness

Yoga stretches assist with all the above. Recovery yoga promotes blood circulation to assist launch sore muscle mass and improve flexibility. Yoga also can scale back stress and irritation.

World's Greatest Stretch, Hip opening yoga stretch for muscle recovery

10-Minute Yoga Stretch: Yoga for Muscle Recovery

The excellent 10-minute lively restoration exercise at residence. Stretching each muscle group in your physique with an emphasis on the low again, hips and shoulders.

Active restoration days not solely enhance train efficiency within the quick time period (by providing you with higher vary of movement), however passive restoration days show you how to keep injury-free so you'll be able to obtain your longer-term health objectives too.

Support your health objectives with this 10-minute yoga routine for lively restoration.

Do these 8 restorative yoga poses for muscle restoration two or extra days every week to extend mobility and relieve stiff, tight and sore muscle mass. Follow this restoration circulation yoga routine put up train or on a relaxation day. 

4 Yoga Poses To Do After Sitting At A Desk All Day!

Equipment:

None, simply your body weight. But I do love this outsized yoga mat. It’s sturdy, stays in place and offers you loads of house for bodily exercise. Get a reduction on this yoga mat (affiliate) utilizing code: NourishMoveLove

Instructions:

Follow together with these 8 yoga stretches led by private coach and yoga instructor Lindsey Bomgren on this 10-Minute Active Recovery Yoga Video on YouTube. I’ll present type cues and yoga pose progressions and regressions all through the video.

The 10-Minute Recovery Flow Yoga Routine seems to be like this:

  • 8 Active Recovery Yoga Stretches
  • Hold Each Yoga Pose for Around 60 Seconds. That stated, make this yoga observe your individual, holding poses longer if wanted.

10-Minute Yoga Routine: Active Recovery Yoga

8 Active Recovery Yoga Stretches

  1. Forward Fold + Thoracic Spine Rotations
  2. Downward Facing Dog
  3. Puppy Dog Stretch
  4. Low Lunge Hip Rocks
  5. Half Kneeling Quad Stretch
  6. Child’s Pose
  7. Legs Up the Wall Stretch (OR Wide Leg Forward or Seated Fold)
  8. Reclined Squat or Wall Squat Pose (OR Supported Yogi Squat)

1. Forward Fold + Thoracic Spine Rotations

Benefits: Stretches your hips and hamstrings and releases tight decrease again muscle mass. The ahead fold stretch has additionally been recognized to stimulate your digestive system, calm your thoughts and soothe your nerves.

Do This Stretch If: If you've got low again ache, or should you really feel tight and sore after sitting at a desk for a number of hours. This stretch retains your backbone sturdy and versatile!

forward fold and spinal rotation to release low pack pain

How to do a Forward Fold + Thoracic Spine Rotation:

  1. Start standing in Mountain Pose, toes hip-distance aside (or wider if wanted), toes pointing straight forward.
  2. As you inhale, attain your fingers overhead.
  3. As you exhale, soften your knees and slowly fold ahead out of your hips. Pushing your hips again in direction of the wall behind you.
  4. Keep a comfortable bend in your knees as you attain your fingertips in direction of the mat.
  5. Keep your left hand on the mat and improve the bend in your left knee as you lengthen your proper hand overhead. Gaze follows fingertips to the ceiling.
  6. Return your proper hand to the mat and repeat this identical thoracic backbone rotation on the left aspect of the physique.

2. Downward Facing Dog

Benefits: Strengthens and stretches your complete physique – higher physique, arms, shoulders, again, decrease physique, legs and toes. An excellent stretch on your posterior chain (bottom of the physique); rising calf, ankle, hamstring and again mobility. Downward dealing with canine is an effective way to stimulate blood circulation.

Do This Stretch If: You have a headache. Down canine is understood to lower stress and complications by elongating the cervical backbone and neck and stress-free the top.

downward facing dog | yoga stretches for recovery

How to do Downward Facing Dog:

  1. Start in a desk prime place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Actively press your fingers into the mat as you tuck your toes beneath.
  3. As you exhale, carry your knees off the mat straightening your legs as you press your hips up in direction of the ceiling.
  4. Hold this place, urgent your chest in direction of your thighs.

Modification: If this inversion is uncomfortable, attempt quadruped (desk prime) hip circles. Or transfer onto pose #3, pet canine stretch, which is only a slight inversion with the guts simply larger than the top.

3. Puppy Dog Stretch (Melting Heart Pose)

Benefits: Stretches neck, shoulders, backbone and higher again.

Do This Stretch If: You have to launch stress in your neck, shoulders and higher arms. I additionally actually love doing this stretch earlier than performing any overhead actions; an effective way to extend vary of movement for workouts like an overhead shoulder press.

puppy dog stretch or melting heart pose, yoga poses for muscle recovery

How to do Puppy Dog Stretch:

  1. Start in a desk prime place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Then stroll your fingers away out of your physique, extending your fingers as far our in entrance of you as potential, whereas maintaining your hips excessive.
  3. Hold this place, lengthening from fingertips to tailbone with every exhale.

4. Low Lunge Hip Rocks + Hip Opening Stretch

Benefits: Opens tight hips and stretches the quad and hamstrings.

Do This Stretch If: You have tight hips. An excellent stretch for runners.

low lunge stretches, shift hips back and forth

How to do Low Lunge Stretches:

  1. Start in a desk prime place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Then step your proper foot exterior your proper hand. Exhale as you drop your left hip in direction of the bottom for a hip stretch.
  3. Hold this place or begin to slowly shift your hips ahead to extend the hip flexor stretch. Then slowly shift your hips again, straightening via your entrance proper leg; stretching the hamstring of the entrance proper leg.
  4. Repeat this motion shifting your hips backwards and forwards to open the hips, quads and hamstrings.
  5. Then change sides, performing steps 1-4 on the left aspect of the physique.

5. Half Kneeling Quad Stretch (Hip Flexor Stretch)

Benefits: Stretches tight quadriceps, groins and hips. An effective way to extend vary of movement within the decrease physique.

Do This Stretch If: You have tight hip flexors and quads. Another nice stretch for runners or anybody who sits rather a lot throughout the day.

low lunge quad stretch, hip flexor stretch

How to do a Half Kneeling Quad Stretch:

  1. Start in a desk prime place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Then step your proper foot exterior your proper hand.
  3. Engage your core to launch your fingers from the mat and carry higher physique upright right into a half kneeling place; kneeling in your again left knee (place a towel beneath your again knee for added assist). Shoulders stacked over hips, proper entrance foot firmly on the mat and proper thigh parallel to the bottom.
  4. Hold this place as you tuck your tailbone beneath performing an anterior pelvic tilt to accentuate the hip flexor, groin and quad stretch.
  5. Option to carry this place or intensify the quad stretch by pulling your again left heel in direction of your left butt cheek. If potential, attain your left hand again to seize your left foot. Hold this quad stretch.
  6. Then change sides, performing steps 1-5 on the opposite aspect of the physique.

6. Child’s Pose

Benefits: Stretches the hips, internal thighs, toes, backbone and again. An excellent stretch to calm your physique and breathe deeply.

Do This Stretch If: You wish to relieve decrease again again ache and stiff neck muscle mass.

child's pose yoga stretch

How to do Child’s Pose:

  1. Start in a desk prime place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Keep your knees hip-width aside as you deliver your huge toes to the touch.
  3. As you exhale, shift your hips again in direction of your heels and decrease your torso between your knees.
  4. Then stroll your fingers away out of your physique. Extending your fingers as far out in entrance of you as potential, shoulders relaxed.
  5. Hold this place, opening your hips and lengthening from fingertips to tailbone with every exhale.

7. Legs Up the Wall Stretch (Supported Vertical Leg Extension) 

Benefits: Stretches the hamstrings, calves, low again and neck. An excellent stretch for bettering circulation by lowering stress within the legs and redirecting blood circulation again in direction of your coronary heart.

Do This Stretch If: You wish to relieve drained legs and toes. A typical stretch for endurance athletes like marathon runners. Also steered as a ‘bedtime stretch’ as this stretch has been recognized that can assist you sleep.

legs up the wall stretch to relieve tired legs

How to do Legs Up The Wall Stretch:

  1. Start seated with bent knees and your proper hip in opposition to the wall.
  2. Transition to mendacity flat in your again as you swing your legs up; squaring your hips off so each butt cheeks are as near the wall as potential.
  3. Straighten your legs to a snug place, toes flexed, heels in opposition to the wall.
  4. Place your arms in a snug place at your sides and breathe deeply as you let the blood circulation come again in direction of your coronary heart.

Modification: Option to discover a Wide Leg Forward Fold by standing tall along with your toes wider than shoulder-distance aside. Bend on the hips and place your fingers flat on the ground, shoulder-width aside. You even have the choice to discover a Seated Fold by sitting on the bottom, hinging on the hips and reaching your fingertips to your toes.

8. Reclined Squat (Wall Squat Pose)

Benefits: Stretches the decrease again, hamstrings, hips and knees. An excellent stretch for stress-free the pelvic flooring.

Do This Stretch If: You wish to open tight hips and loosen up your pelvic flooring. Also an excellent prenatal yoga pose to organize for labor.

reclined squat or wall squat pose

How to do a Reclined Squat or Wall Squat Pose:

  1. Start seated with bent knees and your proper hip in opposition to the wall.
  2. Transition to mendacity flat in your again as you swing your legs up; squaring your hips off so each butt cheeks are as near the wall as potential.
  3. Place your toes on the wall, heels touching the wall. Slowly slide your heels down in direction of your hips and glutes, discovering a wall squat pose.
  4. Place your arms in a snug place at your sides and breathe deeply as you let your hips open, stress-free your pelvic flooring.

Modification: Option to discover a Supported Yogi Squat by crouching down along with your tailbone between your ankles, urgent your fingers firmly collectively at your chest whereas urgent your elbows in opposition to your internal thighs.

10 Minute Active Recovery Yoga Flow

What is lively restoration?

Active restoration is any type of low-impact motion that will increase blood circulation via your muscle mass. The purpose is to push lactic acid (which causes muscle soreness) via your muscle mass after intense train.

I like to recommend an lively relaxation day, or an lively restoration exercise minimal 1-2 occasions every week. If you’re new to health, pregnant or postpartum, it's possible you'll wish to incorporate not less than 2-3 lively restoration exercises every week.

The advantages of lively restoration additionally embrace Delayed Onset Muscle Soreness (DOMS). DOMS is the explanation why you would possibly really feel effective throughout your exercise, after which wrestle to stroll down stairs 24-to-48 hours later.

Depending in your private wants, there are several types of lively restoration: 

Can I do that 10-Minute Yoga routine if I’m pregnant?

YES! In truth, I initially created this restoration yoga circulation throughout my second trimester of being pregnant (you'll be able to see the unique prenatal restoration yoga video on YouTube). That stated, you realize your physique greatest and may modify as wanted. Modifications would possibly embrace:

  • Replacing downward dealing with canine with desk prime or quadruped hip circles.
  • Replacing legs up the wall with a large leg or seated ahead fold.
  • Replacing reclined squat with a supported yogi squat.

You may additionally get pleasure from this 15-Minute Prenatal Yoga.

Pin this: 10-Minute Yoga for Active Recovery Days

10 Minute Yoga: 8 Recovery Yoga Stretches

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