Post workout our body demands Restoration and Balance. Cool down: using yoga as a cool-downstretching MX Post-workout stretches in the form of different yoga poses have offered great help in stretching those tight muscles allowing full recovery and preparation for your next workout. These rituals are performed to avoid muscle tension, avert injury, and always warrant the warming/relaxing up. Based on different workouts and to achieve various fitness goals these post-workout yoga routines will work.
Advantages of Yoga After Workout
Post-workout yoga provides a number of benefits:
Increased Flexibility – Stretching tight muscles helps increase overall flexibility.
Reduced Muscle Aches – The lightly yoga poses assist clean tension from the muscle mass and lower soreness.
Improved Circulation -Yoga helps to circulate blood, which removes metabolic byproducts from muscles and carries nutrients to the fatigued muscles.
It is Stress Reduction: The calm nature of yoga promote relaxation and reduce stress, helping our minds to recovery.
Yoga brings balance to our body & mind and creates an overall sense of peace beyond just physical health.
Yoga Poses for Cardio Work-Post Session
The fibers of the muscles remain tense and may get tired if you are used to high-cardio workouts like running, bike or aerobic exercises. It’s a routine that targets stretches for the most important muscle groups, which act in cardio activities.
Adho Mukha Svanasana (Downward Facing Dog)
Begin in a high plank position, tucking toes under and lifting hips towards the sky.
Hold 5-10 breaths, especially working to feel a stretch in the hamstrings, calves and shoulders.
Low Lunge (Anjaneyasana)
Lower your back knee to the ground and step one foot forward between hands.
Hold 5-10 breaths, opening the hip flexors and quads.
Repeat on the other side.
Pigeon Pose (Eka Pada Rajakapotasana)
Start in a Downward-Facing Dog, bring one knee forward so that it is placed behind the wrist.
(Long legged frog) extension of the opposite leg straight back, lowering hips towards the ground
Hold for 5-10 breaths, feeling a deep stretch in the hips & glutes.
Repeat on the other side.
Sit down Forward Bend (Paschimottanasana)
Addition: With legs sitting in front of the other ones, and with flexed feet
Fold forwards from the hips and reach your hands towards your toes.
Stay here for 5-10 breaths, stretching the backs of your legs and lower back.
Supine Twist with Lotus Legs (Supta Matsyendrasana)
Lay on your back and lift one knee up toward you.
Cross knee over towards your opposite hand extending that arm out to the side.
Stay here for 5-10 breaths, opening through the spine gently.
Repeat on the other side.
Yoga Routine for Strength Training (for After Your Workout)
Weight lifting can tighten muscles and cause joints to compress. This routine is a stretch that decompresses the human body.
Child’s Pose (Balasana)
Start in tabletop, sit back on heels and reach arms forward.
Hold for 5-10 breaths and feel the stretch in the back of your shoulders.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Stretch the back of your neck and make a cow face.
Tabletop (Cow-Cat, also Cat-Cow)
Move the spine left to right with 10 breathes between each side.
Bridge Pose (Setu Bandhasana)
Place of Origin: On your back, knees bent and feet at hip-distance apart.
Raise your hips to the sky, and interlace fingers underneath back.
If it feels good, hold for 5-10 breaths opening the chest and stretching out your lower back.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Lie on your back with one leg stretched straight up taking hold of the big toe or a strap.
Extend the opposite leg and keep it grounded.
Hold this position, stretching your hamstrings for five to ten breaths.
Repeat on the other side.
Tip: Sign in for paunch twisting Happy Baby Pose ( Ananda Balasna )
Lie on your back and draw knees into the armpits.
Spread the feet (keep your knees bent) as you hold onto the outsides of each foot.
Staying for 5-10 breaths, breathing into the hips and lower back
Cooldown Post-Workout Yoga For Flexibility + Mobility Workouts
Yoga, in general, includes a lot of stretching so some yoga routines can help to loosen those muscles but also bring about relaxation.
Butterfly Pose (Baddha Konasana)
Sitting with the feet together and knees to the sides
Hold on to the feet with your hands, and gently push the knees towards the ground.
Stay here for 5-10 breaths, eventually opening the inner thighs and hips.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Reclining Bound Angel Pose: Lie on your back with soles of feet together and knees out.
Maybe the hands are on your belly or out to the sides.
Stay here for about 5 or up to 10 breaths with a gentle opening in the hips and groin.
Viparita Karani (Legs-Up-the-Wall Pose)
Place a closed side against the wall, lay back, and kick your legs up.
Extend your arms out to the sides with your palms facing up.
In the case of 5 to be able to Ten mins in this situation, our blood will likely movement back from a your butt plus lead it ultimate solace.
Supine Figure-Four Stretch
Lying on your back, cross one ankle over the other knee.
Push your hips up, then slide hands through the opening by holding the back of thigh.
Hold for 5-10 breaths, then feeling the stretch in your hip and glutes.
Repeat on the other side.
Corpse Pose (Savasana)
Lay on your back with arms to the sides palms up
Close your eyes and breathe naturally, but deeply in order to relax the body completely.
Remain in the same position for 5-10 minutes with zero strain.
A Post-Workout Yoga Sequence That Works – My Top Tips!
Hydrate Yourself: Drink a glass of water few minutes before and after the yoga classes to keep yourself hydrated and assist you in muscle recovery.
Inhale and Exhale: Take deep, diaphragmatic breaths to deepen relaxation and deliver oxygen to the muscles.
Listen to your Body- Do not push yourself into any pose. Rather, focus on causing a mild stretch and respect your body’s boundaries.
Props: Incorporate props like blocks, straps and boasters to ease your practices by making poses more attainable.
What You Need: Simply apply post-workout yoga daily to enjoy recovery and injury protection benefits.
Conclusion
Post-Workout Yoga routines are a fantastic way to experience an all-encompassing cool down, which also aids recovery and reduces the risk of injury. Whether it is post-cardio, strength training or Yin, these sequences are carefully-crafted to help you relax and relieve any stiffness from your workout so that you step out of the mat feeling well-balanced. Yoga is powerful to be used as part of the fitness journey so include it in your routine and reap all its benefits with body & mind alike.