Best Recovery Yoga Poses to Try at Home for Beginners

This post discusses the best recovery yoga poses to try at home for beginners.

I love yoga! It is truly a beautiful practice that can benefit every aspect of your well-being, from physical fitness to spiritual growth.

It also plays a crucial role in keeping the body resilient and youthful, especially after a workout when our muscles need the most care.

So, in this post, we’re diving straight into 8 of the best recovery yoga poses to try at home. And did I mention these postures are beginner-friendly?

The Importance of Stretching After a Workout

As we age, our range of motion diminishes, making everyday functions like walking, squatting, and standing more challenging.

Stretching, as one would do in yoga, maintains the fluidity and flexibility of our muscles and joints, helping us move better.

By elongating the muscles, stretching prevents overstraining and shields them from injury.

When exercising, the body can experience something called delayed onset muscle soreness (DOMS). You know, the soreness you get after a tough workout?

Stretching post-exercise can reduce this discomfort and help return the body to its original pre-workout state.

Best Recovery Yoga Poses

Yoga offers many different postures to relax the body and joints, making it easy to see why exercisers turn to the practice.

If you’re new to stretching and feel a slight hesitation or intimidation with the asanas (poses) below, don’t worry.

There are always modifications that can be made and you don’t have to perform any move to its full expression.

With that said, here are 8 of the best recovery yoga poses to try for beginners.

# 1 Recovery Yoga Pose: Happy Baby

About the Pose: Happy Baby or Ananda Balasana is a pose in yoga used to release tension in the lower back and hips. This is a great lower-body recovery stretch that helps relax the body while calming the mind. 

Muscles Worked: Happy baby predominantly works hip flexors, adductors, core, hamstrings, arms, and shoulders.

How to Perform Happy Baby: 

To perform this pose, first lie down on your back.

Lift and bend your knees toward your chest. Then capture the outer edges of both feet with your hands. Or, if you can, hold your big toes between your first two fingers.

Spread your legs wider than your torso, gently pulling them towards your armpits.

Flex your feet, keeping them directly above your knees to create a 90-degree angle. Breathe deeply and hold the position for 30 seconds.

Modification: Hold your knees to your chest and wrap your arms around your shins.

# 2 Recovery Yoga Pose: Bridge Pose

About the Pose: Bridge Pose, known as Setu Bandha Sarvangasana is a back-bending posture used to strengthen and relax the body. This is an ideal recovery pose, particularly for the back as it can release tightness and fatigue. 

Muscles Worked: Bridge Pose works your chest, glutes, hamstrings, lower back, and core muscles.

How to Perform Bridge Pose:

Begin lying flat on your back.

Next, bend your knees but keep your feet planted on the floor.

With your core and glutes tight, lift your hips toward the ceiling.

Don’t arch. Maintain a straight line from your shoulders to your knees.

If you want, you can roll your shoulders back underneath your and clasp your hands together to settle below your hips or leave them by your sides.

Breathe deeply while holding the posture for at least 30 seconds, then lower back down.

Modification: Place a yoga block, pillow, or blanket under your lower back.

#3 Recovery Yoga Poses: Cow Face Pose (Gomukhasana)

About the Pose: Cow Face Pose also known as Gomukhasana, is a deep shoulder and hip opener that helps release tension. This is another great recovery pose since it enhances flexibility and helps lengthen tight muscles. 

Muscles Worked: This pose largely works the shoulders, triceps, chest, hips, spine, and glutes.

How to Perform Cow Face Pose:

Sit on the ground with your legs extended. 

Slide your left foot under your right leg, bringing it to the outside of your right hip.

Stack your right knee over your left, keeping your legs evenly spaced from your hips.

Bend your left elbow near your ear and reach your right arm behind you, resting your right palm on your back.

Stretch your left hand down to clasp your right fingers.

Elevate the chest and stretch through your spine, breathing deeply.

Hold for at least 30 seconds and then swap sides.

Modification: Hold a towel or stick to connect your hands.

#4 Recovery Yoga Poses: Chair Pose

About the Pose: Chair Pose, or Utkatasana, is a strengthening posture that targets the legs, back, and core while opening the chest. It’s perfect for building strength and endurance in the lower body and supports a healthy posture.

Muscles Worked: This pose mainly engages the quads, back, shoulders, legs, glutes, feet, and core muscles.

How to Perform Chair Pose:

Begin with your feet hip-width apart.

Next, sit your hips back and bend at the knees like you’re about to sit in a chair.

Raise your hands overhead positioning your biceps by the ears.

Be sure to balance your weight in your heels and keep your core tight.

Hold the posture for 30 seconds and breathe.

Modification: Perform your pose sitting at the edge of a chair.

#5 Recovery Yoga Poses: Triangle Pose

About the Pose: Triangle Pose a.k.a Trikonasana, is a standing pose that stretches the upper and lower body including the inner thighs, hamstrings, chest, and hips. It’s invaluable as a recovery pose since it enhances balance and flexibility while promoting focus. The posture can also build strength in the legs and back.

Muscles Worked: This pose stimulates the hamstrings, shoulder, calves, hips, and chest.

How to Perform Triangle Pose:

Begin with your feet wider than shoulder-width. 

Turn your right foot out at 90 degrees and turn your left foot in slightly.

Hinge back at the hips and reach your right hand toward your shin, extending the left to the ceiling.

Hold for 30 seconds and then switch to the other side. 

Modification: Hold on to a chair instead of stretching your hand to the floor.

#6 Recovery Yoga Poses: Frog Squat

About the Pose: Frog Squat, or Malasana, is a deep squat that opens the hips and releases physical tension. It provides a nice stretch for the inner thighs while improving hip mobility and easing tightness in the lower back. 

Muscles Worked: This pose targets mainly the core,  hip flexors, inner thighs, glutes, and lower back.

How to Perform Frog Squat

You will start this posture in a tabletop position (down on all fours), aligning your shoulder over the wrist and knees below the hips. 

Ease your knees wider, making sure they stay bent and in line with your hips.

Point your toes outward and rest your forearms on the floor in front of you, keeping them directly underneath the shoulders. 

For a deeper stretch sit back into the posture and breathe. 

Hold the pose for at least 30 seconds.

Modification: Try stretching one leg instead of both.

#7  Recovery Yoga Poses: Puppy Pose

About the Pose: Puppy Pose, also known as Uttana Shishosana, is a back-bending posture used for stretching the shoulders and upper back. The posture serves as an excellent recovery pose, as it alleviates muscle tension and helps soothe the mind.

Muscles Worked: This pose works the shoulders, upper back, spine, arms, chest, and abdominal muscles.

How to Perform Puppy Pose:

Similar to the posture above you’re going to start in a tabletop position. 

Lower down to your elbows as you push the hips back, straightening your legs. It should look similar to a downward-facing dog (but on your elbows).

Try to stretch the spine as you lower your chest down to the floor. 

Breathe deeply and hold the posture for 30 seconds. 

Modification: Remain on your knees and your arms extended out in front of you.

#8 Recovery Yoga Poses: Low Lunge

About the Pose: Low Lunge also known as Anjaneyasana, is a gentler type of lunge that stretches the lower body and opens the chest. It’s good for expelling tension and boosting flexibility.

Muscles Worked: This posture works the hips, quads, hamstrings, and chest.

How to Perform Low Lunge:

You can start this pose in a push-up position.

Step your right foot between your thumbs and lower your left knee to the floor.

Lift your torso and raise your hands above your head so your palms are facing each other.

Maintain a tight core and an upright chest.

Hold for 30 seconds, breathing deeply.

Modification: Keep your hands on the floor.

Healthy Body, Happy Life

There you go! We went through all 8 recovery poses to try after your workout.

Keep in mind that the modifications mentioned were just suggestions. There are many ways to modify a pose if you need further assistance.

Remember, these postures are meant to keep the body mobile and durable, so don’t be afraid to try any one of them.

If you have questions or comments, drop them below or visit the contact page and…

Happy Stretching!

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