Restore tired muscles

After a long run or race, your legs, back and shoulders feel sore and tight. Practising 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’ve showered and eaten 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.

1 Squat

With feet wider than hip-width, lower into a squat with pillows for support.

2 Child’s pose

Fold forward over wide knees with pillows under your belly. Turn your head halfway through.

3 Prone twist

Stack your knees and lower your abdomen to the pillows. Repeat on the other side.

4 Backbend

Create a wedge with three or four pillows and recline over it with arms stretched wide.

5 Side bend

Lie sideways over pillows, keeping hips and shoulders on the ground. Repeat on other side.

6 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-kneed version. It’s okay if you fall asleep!

Subscribe

Subscribe to the RSS feed.

, ,

One Response to Restore tired muscles

  1. lesley-ann september 14 December 2011 at 8:32 pm #

    this website is really great for us sport people and lovers please always let us know aboutt more and also thank you for the tips on how to prevent injuries and keep up the good work thaks again

Leave a Reply