Yoga Before or After Your Workout: Finding the Perfect Balance

However, as I continue on this journey, I’ve discovered how practicing yoga [¹] before or after my workouts optimizes my physical and mental health.

Pre Workout Yoga

1. Pre-Workout Yoga Poses — Before diving into an intense workout session, consider practicing yoga before or after your workout to warm up your muscles. Pre-workout yoga involves purely dynamic stretches, which include continuous movement without holding the stretch. Dynamic stretches like sun salutations, downward-facing dog, and pigeon poses to increase blood flow, improve flexibility, and then activate your muscles.
2. Enhanced Blood Flow - Yoga stimulates blood circulation, ensuring oxygen and nutrients reach your active tissues. Improved blood flow can enhance your workout performance and then reduce the risk of injury.
3. Mind-Body Connection - Yoga encourages mindfulness and then body awareness. By connecting breath with movement, you become attuned to your body’s signals, allowing you to adjust your workout intensity accordingly.
4. Curbing Muscle Soreness- Static stretches during pre-workout yoga can help prevent muscle soreness. These sustained poses lengthen muscles, preparing them for the challenges ahead.

Yoga After Your Workout

1. Post-Workout Recovery - After an intense workout session, yoga helps your muscles recover. Practicing yoga after a workout aids in transitioning from high-energy exercises to a resting phase, promoting overall health benefits. Balancing poses, deep stretches, and then yin yoga promote relaxation and reduce muscle tension.
2. Parasympathetic Nervous System Activation - A yoga session activates the parasympathetic nervous system, promoting a state of rest and then recovery. This counteracts the stress responses triggered by high-energy workouts, making yoga before or after workout a beneficial practice.
3. Blood Pressure Regulation - Regular yoga practice can help regulate blood pressure, benefiting your cardiovascular health.
4. Muscle Strength and Flexibility- Yoga typically involves static stretching, which complements strength training and weightlifting. It maintains muscle flexibility while preventing muscle weakness.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Before starting any new exercise program, consult with your healthcare provider.

1. Seated Butterfly Pose

• To begin with, begin in an upright seating position on the floor, maintaining good alignment with your head, shoulders, and hips.
• Then, open your knees out to the side as you bring the soles of your feet together.
• After that, place your hands on your shins, Yoga Before or After Workout.

• In addition, hold the position for several deep belly breaths, in through your nose and out through your mouth.

• Moreover, you can flap your knees up and down to intensify this movement.

2. Breaths 

• Firstly, begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• After that, bring your left ankle over the top of your right shin by your hip crease.
• Then, press your palms together in a prayer position at chest height.
• After that, place one hand at your heart center while the opposite hand is on your belly.

• Furthermore, close your eyes and hold the position for several deep belly breaths, in through your nose and out through your mouth.

3. Side Neck Stretch

• Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• Bring your left ankle over the top of your right shin by your hip crease.
• Then, place your hands on your knees.

• Engage your core and close your eyes, then move your head from side to side, holding each position for several deep belly breaths, in through your nose and then out through your mouth. 

4. Wrist Circles

• Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• After that, bring your left ankle over the top of your right shin by your hip crease.

• On the other hand, engage your core, lift both hands to head level, and start circling movements from one direction to the other. Again, repeat the movements as needed.

5. Hand Flexion Stretch

• Basically, begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• Bring your left ankle over the top of your right shin by your hip crease.
• Then, engage your core and extend one arm in front at chest height, with palms facing forward and fingers pointing towards the ceiling.
• After that, grab your fingers with your opposite hand and bend your hand towards you.

• Hold the position for a couple of seconds, yoga before or after workout.

• Again, relax and repeat the movement on the opposite side.

6. Infinity Circles (Dynamic Stretches)

• Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• Then, bring your left ankle over the top of your right shin by your hip crease.
• Engage your core and then bring your hands in front of your body at chest height.
• In addition, interlace your fingers and move your wrist in a circular motion, creating an infinity sign.

• Furthermore, perform the movement for as long as necessary. 

7. Bound Hands with Arms Stretch

• Begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• Engage your core. Interlace your fingers, then flip your hands forward with palms facing outward.
• After that, slowly round your mid-back and tuck your head between the arms. Inhale, bring your joined hands overhead, and shift your gaze toward the sky.

• Lastly, exhale as you return to the starting position. Repeat the movements as needed. 

8. Side Bend with Arms Overhead

• From the end position of Bound Hands with Arms Stretch, slowly move your upper body to the side.

• Moreover, hold the position for a couple of seconds, then repeat the movement on the opposite side. 

Variation 1- Side Bend with Arms Overhead

• Firstly, begin in an upright sitting position on the floor with your legs crossed. 
• Maintain good alignment with your head, shoulders, and hips.
• Then, engage your core and place one hand at your side for support, then inhale as you bring the opposite arm overhead and open your chest upward.
• After that, exhale as you bend your elbow down the floor to lower your upper body to the side.

• Complete the movement with 5 repetitions, then repeat the movement on the opposite side.

9. Yoga Spinal Twist Before or After Workout

• To begin with, begin in an upright sitting position on the floor with your legs crossed.
• And then, maintain good alignment with your head, shoulders, and then hips.
• Place your one hand on your opposite knee. Twist your upper body to one side, with your gaze towards your back.  
• Then, take a couple of deep belly breaths, in through your nose and out through your mouth.

• Relax and then repeat the movement on the opposite side. 

10. Chest Opener to Forward Fold (Relieves Muscle Soreness)

• Firstly, begin in an upright sitting position on the floor with your legs crossed.
• Maintain good alignment with your head, shoulders, and hips.
• After that, engage your core and open your arms out to the sides with your palms open.
• Then, arch your mid back, squeezing your shoulder blades together, opening your chest as you gaze towards the ceiling.

Moreover, to intensify the stretch, you can interlace your hands together at the back of your head.

11. Windshield Wiper

• Begin in an upright sitting position on the floor with your knees bent and then feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Open your legs wider than shoulder-width apart.
• Then, engage your core and then bend your knees from side to side.
• Again, repeat the movement as needed. 

12. Baby Cradle Pose

• Begin in an upright sitting position on the floor, with your knees bent out to the side, maintaining good alignment with your upper body.
• Lift one leg and place both arms beneath your raised leg like cradling a baby, and slowly move it from side to side.

• Repeat the movement on the opposite side.

To intensify this movement, you can wrap your arms around your leg, whether you're practicing yoga before or after workout.

Furthermore, this pose can also benefit those who engage in weight training by improving flexibility and then aiding in recovery.

13. Forward Bend: Yoga Before or After Workout

• Begin in an upright sitting position on the floor with your legs crossed. Maintain good alignment with your head, shoulders, and hips.
• Engage your core and hinge through your hips to bend your upper body forward, with your forehead down to the floor.
• Extend your arms overhead.

• Hold the position for several deep belly breaths in through your nose and then out through your mouth.

14. Cow Face Pose

• Begin in an upright sitting position on the floor with your knees stacked together.  
• Maintain good alignment with the head, shoulders, and hips.
• Place your hands on the side, holding your feet.
• Engage your core to straighten your spine and close your eyes.
• Then, slowly move your upper body forward.

• Hold the position for a couple of seconds, then return to the starting position and change the position of our knees. Repeat as needed. 

15. Yoga: Knees to Chest Before or After Workout

• Basically, lie on your back with your knees bent and your feet flat on the floor.
• Engage your core and bring both knees towards your chest.
• Wrap your arms around your knees as you crunch your upper body forward, bringing your nose towards your knees.

• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

16. Happy Baby Yoga

• Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body and shoulders.
• After that, lift your legs to bring your knees toward your shoulders and grab your toes with your hands.

• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

To intensify this exercise, you can gently rock your lower spine from side to side and alternately extend one leg out to the side. 

17. Candlestick

• To begin with, lie on your back with your knees bent and feet flat on the floor.
• Place your hands on your side, relaxing your upper body.
• Tighten your core and raise both legs upward at a 90-degree angle.

• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

18. Supine Windshield Wipers

• To begin with, lie on your back on the floor with your knees bent and feet flat on the floor, move your feet to widen your knees.

• Then, engage your core and slowly rotate your knees from side to side.

• Again, repeat the movement as needed. 

19. Supta Padangusthasana

Supta Padangusthasana- Variation 1

• To begin with, lie on your back on the floor with your knees bent and feet flat on the floor.
• Maintain good alignment with your upper body.
• Tighten your abdominal muscles.
• Place your hands on your thighs.
• Lift your left leg upwards, then move your ankle in a circular motion.
• Repeat the movement as needed.
• Relax and repeat the movement on the opposite side. 

Variation 2- Supta Padangusthasana

Repeat Happy Baby

Using your body’s momentum, move your body up and then down until you can get up into a seated position.

22. Wide-Legged Child’s Pose

• Begin in an upright kneeling position on the floor with your knees considerably wider than shoulder-width apart.
• Tighten your abdominal muscles and walk your hands forward as you shift your hips back to your feet.
• Lower your forehead to the floor, relaxing your mid-back area.
• To intensify the stretch, bring your hands together in a prayer position with your fingers pointing toward the ceiling, keeping your head between your elbows.

• Hold this position for three deep belly breaths, in through your nose and out through your mouth. 

• At this point, slightly raise your upper body off the floor and then move it from side to side to intensify the stretch in your lower back area.
• Again, repeat the movement as needed.

23. Thread the Needle

• From the Wide-Legged Child’s Pose, rotate your upper body to one side as you extend one arm towards the ceiling. 
• Rotate back and slide the same arm under your body with your palm facing upward, lowering your shoulder to the floor.
• Rest the side of your head on the floor.
• Depending on your comfort level, you can either keep your opposite arm extended overhead for balance [²] or reach it behind your back.
• 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.  

24. Seated Forward Fold

Variation 1- Seated Forward Fold

• Begin in an upright sitting position on the floor with your legs extended and closed together.
• Maintain good alignment with your upper body.
• Lift your hands overhead and tighten your abdominal muscles.
• Then, hinge through your hips to slowly move your upper body forward, placing your hands around your shins while keeping your spine straight and your gaze forward.

• Hold the position for several deep belly breaths, in through your nose and out through your mouth.

Variation 2- Seated Forward Fold

• Begin in an upright sitting position on the floor with your legs extended and closed together.
• Maintain good alignment with your upper body.
• Lift your hands overhead and tighten your abdominal muscles.
• Then, hinge through your hips to slowly move your upper body forward, placing your hands around your feet while keeping your spine straight and your gaze towards the floor.

Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

Variation 3- Seated Forward Fold

• Begin in an upright sitting position on the floor with your legs extended and closed together.
• In addition, maintain good alignment with your upper body.
• Lift your hands overhead and tighten your abdominal muscles.
• Then, hinge through your hips to slowly fold your upper body forward as you lower your forehead towards your knees while you wrap your hands around your feet.

• To conclude with, hold the position for several deep belly breaths, in through your nose and out through your mouth. 

25. Yoga Before/After Workout: Corpse Pose

References

1. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49-54. https://doi.org/10.4103/0973-6131.85485

2. Effects of yoga on flexibility and balance: a quasi-experimental study, Kh. Shafiur Rahaman August 2017. Asian Journal of Medical and Biological Research 3(2):276. DOI:10.3329/ajmbr.v3i2.33580