15 MIN Yoga Flow for Sore Muscles and Fatigue| Active Recovery Practice| All Levels

This is a 15 minute practice that addresses tightness in the hips and shoulders to give you a full body stretch (lower back included) good for swimmers and other athletes seeking to relieve sore muscles and accumulated tension/fatigue from endurance exercises. This session is great to include post workout, or as part of an active recovery or rest day. Minimal cuing (VoiceOver) is provided.
✦Format: : 40 sec stretch, 10 sec rest
✦Equipment: Mat, blanket optional
✦Exercises include: child's pose w/ tricep stretch, cat cow pose, thread the needle, bird-dog variation, downward facing dog, warrior 1, humble warrior, triangle pose, supine pigeon-twist, supine bound angle pose, svasana-corpse pose
✷Modifications: A blanket can be placed under the knees for bound angle pose or any other floor pose, e.g. corpse pose
Block(s) can be used for triangle pose or bridge pose (supported)
For Warrior 1, and/or humble warrior, shorten or widen the stance and bend knee less than 90
✦Timestamps
✦ Practice begins: 00:26
✦ Asana practice ends: 15:46
*Please note that as always, the timer is just a rough guideline. Pause as needed if your muscles require a longer stretch. Don't rush any movements. Take your time and follow the rhythms of your breath.
Hope you feel a sense of calm and lightness after this session!
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Have a peaceful day and keep well! 🙏
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