Three Recovery Poses to Revitalize Your Tissues

Passive recovery is just as important to a health, wellness and fitness routine as resistance training, good nutrition and sleep.

Tiffany Cruikshank, creator of Yoga Medicine, shares her three favorite poses that are often forgotten but can be used to help revitalize the tissues.

https://www.youtube.com/watch?v=p_KktV2rHjk

Outer Hips and Thighs

https://www.youtube.com/watch?v=vHA-bzcyJ_0

• Lie on your back, feet flat on the floor and knees bent.
• Place your right ankle on top of your left knee.
• Keep your hips on the ground and let your legs fall to your left as far as they can go. For a less intense stretch, use a block or prop under your thigh.
• Hold for a few minutes and relax, then repeat on the opposite side.

Front of the Hips

https://www.youtube.com/watch?v=g2bXAsrw_y0

• Lie on your back, feet flat on the floor and knees bent.
• Place a yoga block (medium height) or rolled-up towel under your sacrum.
• Draw your left knee in toward your chest and keep your abdominals tight. Take your right leg out straight and lower it down until you feel resistance.
• Hold here, then lower and lift your right leg in the end range of motion. As your muscles start to release, go lower, if you can.
• Do 20 to 30 reps, or to fatigue, then let your right leg lower to the floor. Hold here and relax.
• Switch sides.

Spine

https://www.youtube.com/watch?v=rl0EOJ7cDLM

• Lie on your back, knees bent and feet flat on the floor.
• Keep your back on the floor as you twist through your spine to bring your knees to your left side. Your knees are in line with your hips, feet stacked. You can place a yoga block between your knees.
• Use your hand to press down on your top leg. Resist that pressure with your leg. Hold here for five seconds, then relax into the twist.
• Repeat this one or two times, then relax in the pose for a minute or so.
• Repeat on the opposite side.

Photo credit: Mark Kuroda, kurodastudios.com