Post Workout Yoga: A Healing Regimen for Body and Mind
After an intense workout, your body deserves some tender love and care. While a hot shower and a protein shake are often the go-to choices for most, have you ever considered the calming and healing effects of post-workout yoga practice? Post-workout yoga is more than just stretching; it's a comprehensive healing method that can help you relax, reduce muscle soreness, mostly hip flexors, and promote overall well-being.
Moreover, this in-depth guide explores the benefits of incorporating post-workout yoga into your after-exercise routine. We will discuss the numerous benefits and provide a selection of a few yoga poses specifically designed to enhance your post-workout stretch. These poses are just what you need to complete your exercise regimen and reap the full rewards of what you've been practicing in your yoga classes. So grab your Yoga mat, say goodbye to post-workout muscle tightness and discomfort, and say hello to a revitalized body and a peaceful mind.
Benefits of Practicing Post-Workout Yoga
Post-workout yoga offers a myriad of physical benefits, such as:
- Physical Recovery: Your muscles are likely tense and tired after an intense workout. Post-workout yoga helps release this tension and promotes muscle recovery. Gentle stretches and poses reduce muscle soreness and increase flexibility, allowing your body to recuperate faster.
- Stress Reduction: Practicing yoga, especially following physical exercise, facilitates the shift from the "fight or flight" reaction of the sympathetic nervous system to the soothing state of the "rest and digest" phase of the parasympathetic nervous system. This not only aids in anxiety reduction but also fosters relaxation and enhanced mental clarity.
- Improved Blood Circulation: Regular yoga practice enhances circulation, reducing swelling.
- Mind-Body Connection: Yoga is a mind-body practice that deepens awareness and inner peace.
- Better Posture: Strengthens core and back muscles for improved posture. Ideal for all fitness levels.
Post workout Yoga Poses
Practicing yoga is versatile and can be adapted to suit your individual needs. Many yoga poses are particularly beneficial for stress relief and relaxation. These include:
1. Breaths
Begin in an upright sitting position with your legs crossed in front of your body. Maintain good alignment with your head, shoulders, and hips. Then relax your shoulders and then place your palms over your knees. When you're comfortable, close your eyes or lower your gaze, relax your head, and bring attention to your breath as you take several deep belly breaths in through your nose and then out through your mouth.
You can lengthen your breath by inhaling and exhaling for 5 seconds while placing one hand on your chest and the other on the tummy.
2. Side Neck Stretch
Begin in an upright sitting position with your legs crossed in front of your body. Maintain good alignment with your head, shoulders, and hips. Extend your right arm to the side and drop your opposite ear down towards your shoulder. Then use your left hand to pull your head closer to your shoulder for a light stretch. Hold this position for 3 deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
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3. Infinity Circles
Begin in an upright sitting position with your legs crossed in front of your body. Maintain good alignment with your head, shoulders, and hips. Then raise your hands to chest height. And then clasp your hands together and rotate your wrists into infinity circles, drawing a figure 8 in one direction, following the opposite direction. Repeat the movement as needed.
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4. Arms Stretch
In this post workout yoga, begin in an upright sitting position with your legs crossed in front of your body. Maintain good alignment with your head, shoulders, and hips. Then extend your arms at chest height, interlacing your fingers together with palms facing out front. Engage your core, inhale, and then pull your arms forward as you drop your head between your arms, rounding out your midback. Exhale and bring your arms overhead as you raise your chin for a stretch. Take several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position.
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5. Side Bends
Begin in an upright sitting position with your legs crossed in front of your body. Maintain good alignment with your head, shoulders, and hips. Then plant your left hand on the floor at your side for support. Engage your core and then bend your upper body to the side, reaching over your head with your opposite arm as you bring your gaze toward the ceiling. Hold this position for a couple of deep belly breaths, in through your nose and then out through your mouth. Return to the starting position and repeat the movement on the opposite side.
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In addition, depending on your comfort level, lower your left elbow to the floor as you place your opposite hand behind your neck.
6. Seated Cat-Cow
Begin in an upright sitting position with your legs crossed in front of your body. Maintain good alignment with your head, shoulders, and hips. Place your hands on your knees and then engage your core. Raise your head as you arch your mid back. Moreover, alternate by rounding your mid back as you slowly drop your head towards your chest. Repeat the movement, alternating directions.
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7. Seated Upper Body Circles
In this post workout yoga, from the Seated Cat-Cow position, engage your core and then take a deep belly breath in. Slowly exhale as you lower your chest down to one knee. Slowly swoop your upper body from one knee to your opposite knee, then inhale as you raise back up to an upright sitting position. Then relax and then repeat the movement in the opposite direction. Complete for 10 repetitions in each direction.
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Note: Depending on your comfort level, move your arms along with your body in a circular motion.
8. Downward Dog with Knee Bends
Move into a 4-point position with your knees below your hips and your hands beneath your shoulders. Tighten your abdominal muscles and push back with your arms, straightening your legs as you lift your hips. Then bend one knee to lift your heel off the floor, keeping your other leg straight. Return to the starting position and then repeat the movement on the opposite leg, alternating sides. Complete 5 repetitions on each side.
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9. Three-Legged Downward-Facing Dog
From the Downward Dog position, engage your core and extend your left foot up toward the sky, while maintaining your balance on the supporting leg. Then ensure that your hips and shoulders remain aligned in a forward-facing position to maintain squared hips. Hold this position for a few belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
10. Lizard Pose to Half Split
From the Three-Legged Downward-Facing Dog position, take a big step forward with one foot, planting your foot between your hands and keeping your toes pointing straight ahead. Maintain good alignment with your head, shoulders, and hips. Engage your core and then shift your hips forward. Hold the position for a couple of seconds. Progress by pushing your hips back to straighten your front leg. Plant your heel on the floor while keeping your hands touching the floor for support. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Relax and repeat the movement to the opposite side.
Furthermore, to intensify the stretch, walk your hands forward and lower your head as you gently rock your left hip from side to side.
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11. High Plank
In this post workout yoga, move into a 4-point position, with your knees below your hips and your hands beneath your shoulders. Step both feet back to move into a straight-arm plank position, while maintaining good alignment with your head, shoulders, hips, and toes. Engage your core and hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position.
In addition, to make the exercise easier, perform your plank from your knees.
12. Cobra
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your sides at chest height. Breathe in, and then press up and arch your back. Use your back and core strength with minimal pressure from your hands. Take a couple of deep belly breaths, in through your nose and then out through your mouth.
13. Upward Dog
From the Cobra position, take a deep belly breath and then straighten your arms, arching through your back to stretch your hips and lower back area. Lift your chin towards the ceiling and contract through your legs, keeping your knees and then hips slightly hovered over the floor. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position.
Repeat Downward Dog progressions for 3 sets on both sides.
14. Child's Pose
Begin in an upright kneeling position with your knees shoulder-width apart and your big toes touching each other. Engage your core, and then shift your hips back to your feet, and extend your arms in front as you drop your forehead down, relaxing your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
15. Camel Pose
In this post workout yoga, begin in an upright kneeling position on the floor with your knees shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and knees. Tighten your abdominal area. Push your hips forward, slowly leaning your back and bringing your gaze up towards the sky. Depending on your comfort level, place your hands on your lower back or upper pelvis area or on your heels for support. Hold in this position for a few belly breaths, in through your nose and out through your mouth.
Moreover, to make the routine more challenging, proceed with Variation 1. Otherwise, proceed to the next exercise routine instead.
Variation 1- Camel Pose
Begin in an upright kneeling position on the floor with your knees shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and knees. Tighten your abdominal area and then push your hips forward. Slowly lean your upper body further back and bring your arms overhead, planting your palms on the floor with your fingertips pointing toward your shoulders. Hold the position for a couple of seconds. Relax and then slowly return to an upright kneeling position.
Repeat Exercise #13 - Downward Dog with Knee Bends and Exercise and #14- Child's Pose before you proceed to the next routine.
16. Lizard Pose
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Take a big step forward with one foot and then plant your foot on the outside of your hand to widen your hips. Tighten your abdominal area and keep your toes pointing straight ahead as you press your palms firmly on the floor for support. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
Variation 1- Lizard/Low Lunge
Move into a straight-arm plank position, while maintaining good alignment with your head, shoulders, hips and toes. Contract your abdominal muscles, then step forward with one foot. Lower to your forearms and stack your knee over your foot on the outside of your elbow. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Return to the starting position and repeat the movement on the opposite side.
Variation 2- Twisted Dragon Pose
From the Lizard/Low Lunge position, bring your left hand on the inside of your left knee. Gently push your knee out as you twist your upper body to the same shoulder side, bringing your gaze up. Hold in this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
17. Eagle Arms with Forward Bend
In this post workout yoga, begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Take a big step forward with one foot, keeping your toes pointing straight ahead. Maintain good alignment with your head, shoulders, and hips. Engage your core and then cross your arms in front of your body at chest height, wrapping at the elbows and wrists. Inhale and lift your elbows as high as you comfortably can. Exhale as you bend your upper body forward, gently bringing your elbows down toward the floor while maintaining the position of your legs. Raise back up to return to the starting position and repeat the movement on the opposite side.
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18. One-Legged Forward Fold
Begin in an upright sitting position on the floor with your legs extended in front of your body, keeping your toes pointing upward. Maintain good alignment with your head, shoulders, and hips. Bend one knee and then plant your foot against the side knee of your extended leg. Contract your core and raise both hands overhead. Hinge through your hips to bend your upper body forward, wrapping your hands around your extended foot, keeping your spine straight. Slowly lower your head down towards the extended knee, holding this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and repeat the movement on the opposite side.
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Note: Use a yoga strap if you're having trouble reaching your ankle.
19. Windshield Wiper
Begin in an upright sitting position on the floor with your knees bent and your feet flat on the floor while maintaining good alignment in your upper body. Place your hands on the floor behind you for support. Engage your core, widen your stance, and then take a deep belly breath. Slowly rotate your lower body to lower both knees to one side. Exhale, return to the middle position, and then repeat the movement on the opposite side. Repeat the movement for several repetitions.
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20. Spinal Twist
Lie on your back with your knees bent and your feet flat on the floor. Extend your arms out to the sides while relaxing your upper body. Engage your core and twist through the lower back, pelvis, and spine to bring both knees to one side. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and then repeat the movement on the opposite side.
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Note: To intensify this movement, turn your head to the opposite side of your knees.
21. Knees to Chest
Lie on your back with your knees bent and your feet flat on the floor. Engage your core, bring both knees up towards your chest, and then hold onto your knees with both arms. To intensify the stretch, lift your head and bring your nose closer to your knees. Hold this position for several deep belly breaths.
22. Happy Baby
Lie on your back with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Engage your core, lift your legs to bring your knees toward your shoulders, and grab your big toes with your index and middle fingers. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
Note: To intensify this exercise, you can gently rock your lower spine from side to side.
Variation 1- Happy Baby
Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Lift your legs to bring your knees toward your shoulders and then grab your toes with your hands. Gently rock your body to the side as you extend one leg out. Return to the starting position and then repeat the movement, alternating sides. Start with 1 set of 5 repetitions.
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23. Lying in Breaths
In this post workout yoga, lie on your back with your knees bent and feet flat on the floor. Shift your heels out slightly, letting your knees fall inward. Place your arms at your sides or place one hand on your chest and the other on your belly. Relax your upper body and then close your eyes. Hold the position and bring awareness to your breathing as you take 10 deep belly breaths, in through your nose and then out through your mouth.
24. Toe Sit
Begin in an upright kneeling position with your toes tucked under your heels, while maintaining good alignment with your head, shoulders, hips, and knees. Engage your core and shift your hips back to rest your seat on your heels. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
25. Lotus /Prayer Pose
Begin in an upright sitting position with your right and left leg crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Bring your left ankle over the top of your right shin by your hip crease. Press your palms together in a prayer position at chest height. Close your eyes and hold the position for several deep belly breaths, in through your nose and then out through your mouth.
Tips for Fitting Post-Work Yoga into Your Schedule
Fitting post-work yoga into your schedule can be challenging, but making time for self-care is important. Here are some tips for appropriate post-work yoga into your schedule:
- Set a Schedule: Set a regular schedule for your post-workout yoga practice. Make an effort to engage in regular practice sessions at a consistent time every day to create a consistent routine.
- Keep It Short: You don't need to practice for hours to reap the benefits of post-work yoga. Even a 10- or 15-minute practice can help reduce stress and promote relaxation.
- Use Technology: Use technology to make your post-work yoga practice more accessible. Numerous online platforms and applications provide guided yoga sessions and meditation practices.
- Involve Others: Invite coworkers or family members to join you in your post-work yoga practice, join a yoga class, or join a yoga session. Practicing with others can also help you stay motivated and accountable.
Conclusion: Making Post-Work Yoga a Daily Self-Care Ritual
Post-workout yoga is more than just a trend; it's a holistic approach to wellness. It offers numerous benefits, from enhancing flexibility and reducing stress to improving blood circulation and aiding muscle recovery. By incorporating yoga into your fitness routine and maintaining consistency, you'll not only boost your physical health but also nourish your mental well-being. So, don't miss the transformative effects of post-workout yoga; roll out your mat, strike a pose, and let the healing begin. Your body and mind will thank you.
Do you suffer with muscle soreness, stiffness and pain for days after you workout, go for a hike, or play golf? Is the pain, stiffness and decreased range-of-motion holding you back from exercising again when you want to? Don’t worry, help is here!
