As a result of a strenuous workout at the gym, a hike in the mountains or other physical exertion, sore muscles can leave you feeling tight and uncomfortable. While it's important to get plenty of rest, gentle movement can help in the recovery process and keep those muscles from becoming so sore that it's hard to move. Stretching is a great way to reduce the pain, heal your muscles and get to feeling normal again much faster. What better way to stretch those muscles than with a gentle yoga practice? Yoga combines deep breathing with intentional stretching, which is exactly what those muscles are in need of! Just be careful not to push yourself too much, as to strain the muscles even more. Below are some of my favorite yoga poses to help relieve tight muscles:
Standing Forward Fold
A standing forward fold is the perfect stretch for tight hamstrings and lower body pain, as well as other muscles such as your back and even your arms, neck and shoulders. Depending on how sore your hamstrings are, you might want to keep your knees soft, or slightly bent, to avoid straining them further. Let your head hang, gently shaking it yes and no to release tension in the neck and shoulders. Additionally, if you want more of a release in your shoulders, try clasping your hands behind your back.
Pigeon Pose
Pigeon pose is one of my favorite poses and my favorite hip-opener. Be sure to use caution with this one because it can be intense. However, if you can get into it comfortably and rest there for several breathes, your hips will feel more loose in no time!
Walk the Dog
One of the best calf stretches is when you "walk the dog". For this pose, start in downward facing dog. Then, while keeping the toes in place, drop one knee toward the mat, while simultaneously pressing the opposite heel down toward the mat. Alternate dropping each knee, while pressing the opposite heel down, as if you were walking in place. Take gentle movements here and don't over due it by trying to get that heel all the way down to the mat.
Knees to Chest
Knees to chest is a great pose to stretch your hamstrings and glutes. Try bringing just one knee at a time to your chest, while leaving the other stretched out to the end of your mat. At the end, bring both knees to your chest for a big hug to yourself. You can even roll around in this pose to massage your spine and relieve back pain.
Reclined Figure-Four
To soothe sore glutes and hips, try reclined figure-four. This pose may feel tight at first, but breathe into the pain and soon you'll be feeling much better. Listen to your body though, and avoid any poses that feel too intense.
Low Lunge
When your quads, legs and hips are inflamed, come into low lunge to stretch them out! You can stay here as long as is comfortable for you, and until the tightness lessens. Be sure to do this pose on both sides for balance in your practice.
Reclined Butterfly
To relieve muscle tension in your hips, start in butterfly position. Eventually, lower yourself down to reclined butterfly, creating a deeper stretch in the hips. Draw the knees toward the ground, but don't force them with pressure from the hands. We want a gentle stretch here. You can even place blocks or blankets under your knees for added support if needed.
Cat-Cow Pose
Cat-cow is the perfect everyday pose, but is especially great for relieving pain the neck, upper body and abdominals. Inhale as you drop your belly and raise your head for cow. Then exhale as you tuck your tailbone, round the spine and tuck the chin for cat. Continue that flow with nice easy breaths.
Cobra Pose
To relieve tightness in the abdominal muscles, try cobra pose. Start with baby cobra and see how that feels. If that's comfortable for you, you can stretch a little deeper by coming into cobra. You may feel the need to extend into upward facing dog, but that might not be the best idea. Remember the goal is gentle stretching, so keeping your practice basic and using modifications might be the way to go until your muscles are more recovered.
In addition to stretching, be sure to drink plenty of water and get enough sleep. Both hydration and rest are key to muscle recovery. Be sure to checkout my YouTube channel for some gentle flow classes that can keep you moving even when your body feels it can't.