15 Yoga-Inspired Post-Workout Poses For Muscle Soreness

Post-workout muscle soreness is both a good thing and a bad thing. First of all, it is a very good thing because that shows only that you had a successful, muscle-building workout. Brava! It is very important to feel that muscle soreness because it is your hard work. However, you don’t have to suffer because of it. Soreness is usually caused by some small tears of the muscles from working really hard. Thus, you have done a really good job! You are successfully building muscle.

However, if the pain is too uncomfortable and way too much to bear, or even quite inconvenient in a lot of situations, then you need some really good stretches. If you work out a lot, you are going to be sore all the time, so no fun in that.

Here are the best 16 yoga-inspired post-workout poses for muscle soreness you should try. These positions will help you by easing the muscle soreness and pain, and they will also increase your mobility and flexibility for your next workouts.

Thus, relax yourself with these easy and comfortable poses, you will sleep like a baby after a really hard workout!

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 and head relax. Bring one arm upwards and look up at it, feeling your spine twist and open. Switch arms and repeat.

Reclining Bound Angle Pose

Start in an upright position, similar to the “butterfly” stretch, then roll your spine back until you are laying down. This will stretch your hip flexors and also, ladies, 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.

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.

Plow Pose

From a sitting position, roll your spine backward 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.

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 point that is still comfortable for your back. Take care to keep your hips on the ground, and your shoulders away from your ears.

Head to Knee Pose

Start in a low lunge with your right knee in front and your fingertips on the ground beneath your shoulders. Your right knee should be stacked over your right ankle, and your right thigh should be parallel to the ground. Without lifting your hands, push up through the right heel to straighten your right leg. Let your head hang and come to rest on your right knee. Square your hips and bring both palms to the ground if you can. Hold, then repeat on the other side.

Seated Spinal Twist

Sit on the floor with your legs outstretched in front of you, your feet flexed, and your hands in your lap. Bend your left knee and release it out to the left side as you bring your left heel into your upper thigh. Bend your right knee, lift your foot off the ground, and place it on the floor outside your left thigh. Place your right hand on the floor behind you for support. Reach your left elbow up over your right knee and press it against your knee as you twist to the right. Open your shoulders and reach your left fingertips up toward the ceiling. Hold, then repeat on the other side.

Groin Stretch

Sit on the floor with your knees bent and souls of the feet touching so your knees fall out to the sides. Slowly bend forward from the waist and let your head drop toward the floor as you walk your hands straight out in front of you.

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