Today is yoga day at SkinnyMs. Fitness. It’s important to take a day to stretch, work on balance and relax your mind & body. I’ve chosen a full yoga session for beginners. You will need water and a yoga mat. Namaste!
This class is 20 minutes.
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So you killed leg day, but now you can’t even walk to the bathroom without being in pain. Post-workout muscle soreness is both a good thing and a bad thing. It’s a good thing because that indicates that you had a successful, muscle-building workout. Soreness is caused by the micro-tears in the muscles from working really hard. If you are sore, good job! You are building muscle.
Unfortunately, muscle soreness is can also be pretty uncomfortable- even painful- and also quite inconvenient in a lot of situations. If you work out a lot, you are going to be sore all the time, and that’s just no fun.
Here are yoga poses for post-workout muscle soreness. These poses will help ease muscle soreness, as well as increase your mobility & flexibility for your future workouts.
Yoga Poses for Post-Workout Muscle Soreness
Arms:
Standing Forward Bend
Clasp your hands together behind your back, hinge forward at the hips, let your head hang, and bring your arms overhead. Sway slowly from side to side, letting the weight of your arms stretch your shoulders at different angles.
Standing Side Bend
Stand with your feet together and your arms overhead with your palms together. Keeping your arms straight- or close to straight- lean to the left and right, taking the time to feel your sides open.
Wide Legged Forward Bend Twist
Stand with your feet placed 3-4 feet apart, and hinge your torso forward at the hips. “Roll” your spine down and rest your hands on the floor, letting your neck & head relax. Bring one arm upwards and look up at it, feeling your spine twist and open. Switch arms and repeat.
Legs:
Standing Forward Bend
Stand with your feet together, and bend over, “rolling” your spine down as you reach towards the floor. Let your neck relax and your head hang.
Reclining Bound Angle Pose
Start in an upright (sitting) Bound Angle Pose (the “butterfly” stretch), then roll your spine back until your are laying down. This will stretch your hip flexors (and ladies take note, this pose is also great for relieving menstrual cramps).
Camel Pose (Ustrasana)
Begin on your knees, with your arms at your side, looking straight forward. Slowly draw your arms up over your head, then using one arm at a time, reach your hands behind you to grasp your heels. Make sure your hips are positioned over your knees, then relax your neck and shoulders so your head hangs back and your throat feels “open”.
Crescent Lunge
Start in a high lunge, then slowly lower the back knee down to the floor. Keep your torso to an upright position, and make sure your front knee does not extend forward over your toes.
Back:
Wind-Relieving Pose
Lay with your back flat on the ground and legs fully extended. Bring both knees in towards your chest, clasp your hands around your legs, and round your back so your buttocks come slightly off the floor. Attempt to bring your forehead to your knees, then rock slowly from side to side to gently massage your spine.
Two Knee Spinal Twist
Lay with your back on the ground, and your knees bent. Let your knees fall to one side, and look in the opposite direction, with your arms extended to both sides.
yoga poses sore muscles post workout
Childs Pose
Sit with your knees slightly apart and folded underneath your body, then lean forward to rest your forehead on the ground. Rest with your arms by your sides, or increase the stretch by reaching your arms forward.
yoga poses sore muscles post workout
Plow Pose
From a sitting position, roll your spine backwards and down to the floor, and bring your knees into your chest. Place your hands on your lower back for support as you extend your legs upward towards the ceiling. Finally, lay your arms on the floor when you are stable, lower your legs down towards your face, and aim to touch your toes to the floor above your head.
Downward Dog
Stand with your feet together, hinge forward at the hips, and bend your knees so that your palms are flat on the floor (if they aren’t already). Shift your weight so that your arms are supporting you as you hop or walk your legs back. Use your hands to push your body back towards your heels until you feel a stretch throughout your back and legs
Abdomen:
Side Plank Pose
Starting from either Plank Pose or Downward Dog (whatever you are more comfortable with) shift your weight to one arm, and rotate your body to the side. Engage your core and lift your hips upwards, and extend your free arm overhead.
Sphinx Pose
Lay on your stomach and place your elbows below your shoulders. Prop yourself up on your forearms, taking care to keep your shoulders down and away from your ears.
Cobra Pose
Lay on your stomach and place your hands flat on the floor beneath your shoulders. Slowly press up with your arms, straightening them only to the a point that is still comfortable for your back. Take care to keep your hips on the ground, and your shoulders away from your ears.
Videos to improve your mobility & flexibility:
Original article and pictures take 17eu8o3hks9l3pocszejtb1c.wpengine.netdna-cdn.com site
Yoga for Sore Athletes - Yoga Classes for Your Post-Workout!
Check out the second installment of our yoga for athletes series. This second video focuses more on moving the body to wash out any tightness or stiffness you athletes get after an intense training session. Once again, Heather Lorince brings the yoga in a fun and relatable way!
Reflexion Yoga offers beginner yoga, yoga classes, yoga workouts, yoga poses, yoga postures, yoga exercises, yoga for weight loss, online yoga, power yoga, vinyasa yoga, restorative yoga, yoga for athletes, a yoga blog, yoga for beginners, and a HUGE library of yoga videos, all at at a fraction of the costs of a yoga studio!
After yoga, I really love running but my hamstrings can get pretty tight. Here I'll show you some really effective yoga poses for after a run. Check out these three postures and get loose!
Original article and pictures take s.ytimg.com site
Now that the holidays are here, we are becoming bombarded with holiday treats and might find yourself a little bloated and backed up. With the help of yoga, your body can process all that food a little easier.
1. Seated Forward Fold
Begin seated on your mat, with your legs straight out in front of you. Breathe in and straighten your spine, like you are sitting up, then exhale reaching for your toes. Hold for 5-10 breaths, reaching further with each breathe.
2.Cat and Cow
Begin the same way as downward dog, on your hands and knees with wrists beneath your shoulders and your knees below your hips, with a neutral spine. Inhale and shift your gaze to the sky, dropping your belly slightly. Exhale and drop your head and round your back, spreading your fingertips wide. Repeat for 5-10 breaths.
3. Childs Pose
Begin kneeling, knees hip distance apart with the tops of your feet on the ground. Bend forward reaching towards the edge of the mat and spread your fingers wide. Relax your shoulders away from your ears, feeling a stretch down your spine. Continue to reach forward with each breath. Hold for 5-10 breaths.
4. One-legged seated twist
Begin seated on your mat, with your legs straight out in front of you. Twist your body towards your right leg, and take your left leg and place it on the outside of your right leg, bending it so your foot can rest on the ground. Squeeze your leg and hold for 5-10 breaths. Repeat with your right leg.
5. Pigeon Pose
Start in down dog. Exhale, bringing your left knee to your left elbow and left ankle to right wrist on your mat. Fold forward over your left leg, feeling your spine lengthen. Hold for 3 breaths.
By warming up your body, your muscles can relax and that will help assist your “inner flow” and get things moving again. Namaste.
Original article and pictures take www.hercampus.com site
Yoga for Athletes - Post-workout Soreness - Easy yoga to stretch tight muscles
Big day at the gym? Long run? Every athlete gets sore. Use this video to stretch out and loosen up so you can recover faster and get back on your A-game!
Reflexion Yoga offers beginner yoga, yoga classes, yoga workouts, yoga poses, yoga postures, yoga exercises, yoga for weight loss, online yoga, power yoga, vinyasa yoga, restorative yoga, yoga for athletes, a yoga blog, yoga for beginners, and a HUGE library of yoga videos, all at at a fraction of the costs of a yoga studio!
Get your FREE ebook of The Top 5 Beginner Yoga Secrets by Reflexion Yoga Founder, Kyle Weiger!
Stretch out, unwind, and realign the body. This calculated practice is designed ease your muscles into cool down mode immediately following your workout regime. Learn to stretch and open the body to optimize the benefits of your athletic practice, and encourage muscles to begin tissue reparation. For the entire Yoga for Athlete's series, click here: http://grokker.com/ashleigh-sergeant. Allow Grokker Yoga Expert Ashleigh Sergeant to aid in grounding your energy to calm the nervous system and realign the body. All levels welcome.
Original article and pictures take s.ytimg.com site
