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Active Recovery Yoga Session

### Active Recovery Yoga Session

Goal: To support muscle recovery, increase flexibility, and decrease stress through a gentle yoga sequence. This session is tailored for active recovery days to help rejuvenate the body and mind.

Daily Benefits: Incorporating an active recovery yoga session into your routine can enhance physical and mental well-being. It aids in muscle recovery, reduces stiffness, and improves circulation, while also fostering mindfulness, reducing anxiety, and enhancing sleep quality.

Yoga Warmup

  • Neck Rolls
    Instructions: Sit in a comfortable position and gently roll your neck in a circular motion, switching directions after a few rotations.
    Equipment used: None
    Duration: 2 minutes
    Muscles worked: Neck muscles

Main Yoga Poses:

  • Downward Dog
    Instructions: Start on your hands and knees, lift your hips up and back, creating an inverted V shape with your body. Press your heels towards the ground.
    Equipment used: None
    Duration: Hold for 30 seconds to 1 minute
    Muscles worked: Shoulders, hamstrings, calves
    Click here to get an instructional video for this exercise
  • Warrior II
    Instructions: From standing, step one foot back, bending your front knee while keeping your back leg straight. Extend your arms out to the sides, parallel to the ground.
    Equipment used: None
    Duration: Hold for 30 seconds on each side
    Muscles worked: Legs, core, shoulders
    Click here to get an instructional video for this exercise
  • Child’s Pose
    Instructions: From a kneeling position, sit back on your heels and fold forward, extending your arms out in front of you on the ground.
    Equipment used: None
    Duration: Hold for 1 minute
    Muscles worked: Back, shoulders, glutes
    Click here to get an instructional video for this exercise

Yoga Cool-Down:

  • Seated Forward Bend
    Instructions: Sit with legs extended in front of you. Hinge at the hips and reach for your toes, keeping your spine straight.
    Duration: Hold for 30 seconds
  • Supine Twist
    Instructions: Lie on your back, bring your knees to your chest, then gently let them fall to one side while keeping your shoulders on the ground.
    Duration: Hold for 30 seconds on each side

This Active Recovery Yoga Session is designed to relax, stretch, and heal your body and mind. Engaging in yoga practice on recovery days supports your physical fitness goals while providing essential mental health benefits, creating a holistic approach to wellness.

Previous Workouts: