Yoga is one of the best ways to recover from a WOD, and the right yoga poses can head off those awful next-day aches & cramps. For a basic, post-WOD yoga flow, follow the poses lined up below.
Post-WOD Yoga Poses
Face a wall, hinge forward at the hips, and press your palms into the wall. Adjust your foot position so that you have enough space to maintain a flat back & outstretched arms. As you press into the wall, feel the stretch through your spine and hamstrings.
Arms-Overhead 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.
Relaxed Downward Dog
Stand with your feet together, hinge forward at the hips, and bend your knees so that your palms are flat on the floor (if they aren’t already). Keeping your hips high, shuffle your feet back while keeping your hands planted until you feel a nice stretch throughout your back & shoulders. Let your legs stay bent & heels raised up, and focus on stretching your upper body.
Move directly from relaxed downward dog into one-legged downward dog. Start by straightening the legs. Then lift one leg up and point the foot towards the sky, and repeat on the opposite side.
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.
Start in an upright (sitting) Bound Angle Pose (the “butterfly” stretch), then roll your spine back until your are laying down. This will stretch your hip flexors (and ladies take note, this pose is also great for relieving menstrual cramps).
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.