When it comes to using yoga for recovery, not all yoga is created equal. Restorative postures supported with props are a great way to unwind and relax deeply to optimize your recovery.
Yoga bolsters and blocks are great, but you’ve got all kinds of other props around your house, whether you realize it or not.
Hit up this restorative trifecta to open your chest and relax your hips and low back — all areas that need love post-run. Most important, embrace the opportunity to breathe deeply and find stillness.
RECLINED BUTTERFLY OVER PILLOW
- Grab a couple bed pillows.
- Sit down and pull your stacked pillow against your low back.
- Bring the soles of your feet together and let your thighs drop apart — wedge a book or a pillow under your knees for support if that feels uncomfortable.
- Lie back over your pillows (your butt stays on the floor), making sure your head is supported.
- Rest your arms along your sides with your palms facing up.
- Hold for 5 minutes.
BRIDGE OVER BOOKS
- Grab a couple books that are about 6-8 inches thick when stacked.
- Lie down with your knees bent, feel on the floor.
- Put your books under your butt.
- Rest your arms along your sides with your palms facing up.
- Hold for 5 minutes.
HAMMY STRETCH WITH BELT
- Lie down and bend your knees, putting your feet on the floor hip’s width apart.
- Lasso one foot with your belt and extend the leg toward the ceiling.
- Bend and stretch the leg a few times to help draw circulation into your hamstring before being still and deepening the stretch — be sure to keep a little bend in that knee.
- Hold for 5–10 deep breaths.
Bonus! Put your legs up your couch!
Make recovery count this month. Check out Jasyoga’s new Recovery Collection for more new routines to rest easy so that you can go hard in the new year.
