A relieving stretch after a good, long walk or run can be great for the body. Yoga can help the muscles and joints recover from the impact of exercise.
Try these yoga moves to wind down and recover.
Lunge
- Begin standing with the legs wide. Turn the upper torso to the right, bending the right thigh into a 90 degree angle. Keep the left foot flat on the mat.
- Sink down slowly into a lunge. Inhale and exhale in the stretch.
Deep squat
- Stand in Mountain pose. Position the feet shoulder-width apart. Lower the buttocks to the ground, keeping the heels as flat as possible. Press the elbows against the inside of the knees for an extra stretch in the groin.
- Breathe and hold the pose for 5-10 breaths. Modification: Squat on a yoga block for support.
Downward dog
- Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
- Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
- Exhale relaxing slowly lowering the body, relaxing the arms and legs.
Legs Up the Wall
- Perform this pose near a wall. Lie on your back.
- Raise the legs up and lie the back of your legs flat against the wall. Position your buttocks as close to the wall as possible.
- Lay the arms along the sides of the body.
- Relax and breathe deeply for 5-20 minutes.
Supine twist
- Lie on your back with your knees bend. Tighten your stomach.
- Gently rock your legs from side to side.
- Exhale allowing your legs to fall to the right. Inhale using your core to raise them to the center. Exhale allowing them to fall to the left. Inhale using your core to raise them back to center. Repeat this several times.
- Exhale allowing the legs to fall to the left making sure that the legs are stacked on top of each other. Turn your head, neck and navel to the left. Try to keep both shoulders on the ground.
- Your arms should be out to the side away from the body with the palms upward.
- Hold for 5 counts.
- Repeat the other side.
