Use This Yoga Flow to Recover From an Intense Workout

This yoga flow is a great and quick work “in” as opposed to a workout. Many times, we need to do some stretching to help us recover from more intense workout days. This flow is a great way to spend your rest day, and it will do the following:

1. Balance the tension in the connective tissue
2. Invigorate your body
3. Take stress off your joints

Perform each pose for two minutes, one minute for each side, or as indicated. Repeat them all in a circuit, and repeat the circuit twice.

Warm-Up

Supine Pelvic Tilt
Reps/duration: 2 minutes

• Lie on your back with both legs bent and both feet firmly planted on the ground.
• Tilt your pelvis inward so that your lower back is completely flat on the ground. Hold this for two counts.
• Tilt your pelvis up toward the ceiling to create some space under your lower back. Hold for two counts.
• Breathe rhythmically as you move through this—in through your nose and out through your nose.

Circuit

Cat Cow
Reps/duration: 2 minutes

• Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. The tops of your feet rest on the ground.
• Round your back, tuck your chin toward your chest and tuck your tail between your knees like a protective cat. Hold for two counts.
• Push your stomach toward the ground and curve your spine, bringing your eyes and tailbone toward the ceiling. Hold for two counts.
• Breathe rhythmically in and out through your nose as you hold each position.

Warrior
Reps/duration: 2 minutes (1 minute each side)

• Start in a standing position with your feet split wide. Turn your right foot 90 degrees so your toes point away from you to the right, keeping your left foot planted.
• Lift your arms until your hands are shoulder-height, to form a T.
• Turn your head to look toward the direction of your right foot as you bend your right knee to 90 degrees, right thigh parallel to the floor.
• Keep your left leg long and straight, and hold this pose for 60 seconds. Keep pushing your right knee out to keep it over your right ankle.
• Push through your heel to return to center, and rotate your right foot to point forward and your left foot to point to your left. Turn your head and bend your left knee to 90 degrees, keeping your right leg straight. Hold for 60 seconds.
• Breathe rhythmically in through your nose and out through your nose.

Standing Bend
Reps/duration: 2 minutes (Perform 4 reps, hold each for 30 seconds)

• Begin standing with your feet close to one another.
• Bend forward and grab the back of your calves. Hold this pose for 30 seconds.
• Soften your knees and slowly roll back up, and when ready, repeat, for a total of two minutes.
• Breathe rhythmically in through your nose and out through your nose.

Pigeon
Reps/duration: 2 minutes (1 minute each side)

• Start in an high plank position, with your hands under your shoulders.
• Bend your right knee to your chest and then place your knee and the outside of your right calf on the floor. Your right foot should be under your left hip. Flex your right foot to protect the knee joint.
• Lower your hips to the ground. Hold this position for a count of 60 seconds.
• As you sink into the stretch, reach forward with your arms, bringing your chest toward your knee, if you can.
• Breathe in through your nose and out through your nose in a relaxing cadence. Repeat on opposite leg. Hold for 60 seconds.

Modified Child’s Pose
Reps/duration: 2 minutes (1 minute each knee)

• Begin in a tabletop position with your knees under your hips, the tops of your feet on the floor and your hands under your shoulders.
• Move one knee back a few inches so that your knees are staggered. Sink back to let your bottom rest on your heels, and reach both arms forward as far as comfortable.
• Hold for 60 seconds. After 60 seconds, slowly come out of the pose and alternate knee position. Repeat for 60 seconds.
• Breathe rhythmically in and out of your nose.

Tree Pose
Reps/duration: 1 minute (30 seconds each leg)

• Begin standing with your feet under your hips. Bring your left foot up and place the sole flat on the inside of your right calf under the knee joint.
• Bring your arms up overhead and reach your hands up to the ceiling. Hold for 30 seconds and then switch legs.
• Breathe rhythmically in through your nose and out through your nose.

Photo credit: Form, Unsplash; Tom Casey, box24studio.com
Model: Ashley Johnsen, GX24 Instructor