Yoga for recovery days: reduce soreness and maximize relaxation
These stretches will aid in recovery while helping you feel blissfully relaxed
Look for a way to add some gentle movement to your recovery days? Roll your mat out and ease into some gentle yoga tonight. If you’re new to yoga, don’t worry–these gentle stretches are the perfect way to begin your practice.
Gentle yoga poses and stretches help increase blood flow to muscles, aiding in the repair process and reducing post-run soreness. Yoga also helps us relax, which has a positive impact on recovery and reduces stress-related tension.
Forward Fold (Uttanasana)
This pose stretches the hamstrings, calves, and lower back, relieving tension in the legs and back after running.
Stand with feet hip-width apart and fold forward from the hips. Let your upper body hang down and relax your head, neck, and shoulders. Bend your knees if you need to, and let your upper body be heavy as you relax into the stretch.
Supine Figure 4 (Supta Kapotasana)
This pose stretches the glutes and hips, addressing tightness and imbalances caused by running.
Lie on your back with both knees bent. Cross your right ankle over your left knee to create a figure-4 shape. Gently draw your left knee toward your chest, keeping your right foot flexed.
Legs Up the Wall (Viparita Karani)
This is a gentle inversion that helps reduce swelling and fatigue in the legs, promoting blood circulation and relaxation.
Sit sideways next to a wall and swing your legs up the wall as you lie down on your back. Keep your hips close to the wall and let your arms rest at your sides.
Incorporating these yoga poses into your recovery routine as a runner will improve flexibility and release tightness. You’ll promote relaxation, and support overall physical and mental well-being. Try all three poses on a recovery day, or ease into your pose of choice post-run to mellow out your body and mind.
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