Yoga to relax – Gentle yoga that restores weary muscles

After a long run or race, your legs, back, and shoulders feel sore, achy, and tight. Practicing a few simple restorative yoga poses can help you regain range of motion, reduce swelling in your legs, and improve circulation to speed your recovery. Do this sequence using pillows to lend support and to give your body something tangible to fall into to help you unwind. You don’t have to rush into this routine—you may wait until you’re showered and fed or before bed. Hold each position for at least five—and up to 15—minutes. Focus on relaxing your entire body and taking slow, full breaths.

Postrun, resting on your back with your legs propped up offers another shift. This inversion speeds recovery by draining fluids from the legs, stretching the hamstrings, and relieving tired legs and feet. After your recovery meal or shower–even later in the day–find 10 minutes to shift your world. It’s so relaxing many yoga students fall asleep in this pose.

Begin with:

LEG PROP

LEG PROP

Prop your legs up a wall while resting your back or, better yet, your pelvis on a pillow. Or use an ottoman or chair for a bent-knee version. It’s okay if you fall asleep!

• Sidle one hip as close as you can to a wall.
• Swing both legs up the wall and shimmy your rear end as close to the wall as possible. If this hurts your hamstrings, slide a few inches away from the wall. Rest your arms on your belly, or stretch them away from you in a T, W, or V position.
• When you are done, bend your knees, roll to one side, and rest there, taking a few breaths before getting up.

SQUAT POSE

SQUAT POSE

• With feet wider than hip-width, lower into a squat with pillows for support.
• Hold for 2 to 5 minutes
• When you are done, rest there, taking a few breaths before getting up.

CHILD’S POSE

CHILD’S POSE

• Fold forward over wide knees with pillows under your belly. Turn your head halfway through.
• Hold for 5 minutes
• When you are done, rest there, taking a few breaths before getting up.

PRONE TWIST

PRONE TWIST

• Stack your knees and lower your abdomen to the pillows. Feel a stretch along the length of your torso.
• Hold for 2 to 5 mins
• Repeat on the other side.

BACK-BEND

BACK-BEND

• Create a wedge with three or four pillows and recline over it with arms stretched wide.
• Feel the tension being released from the base of the spine
• Hold for 2 to 5 minutes
• When you are done, rest there, taking a few breaths before getting up.

Credit- Sage Rountree, Runnersworld.com