### 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.
