Yoga for After Leg Day: We’ve all done it – gone too hard on leg day, and are reduced to hobbling around for the next 48 hours. Next time, try out this easy yoga flow that helps the legs recover & relax after a hard workout.
Yoga for After Leg Day
Hinge forward at the hip and bend your knees slightly and allow your torso to rest on your thighs. Fold your arms so that your hands are in the crook of your elbows, and squeeze your hands into fists to release tension in your spine.
Straight-leg Forward Fold
From your relaxed forward fold, straighten the knees, and let your head & arms hang. It’s ok if your hands don’t touch the ground, just let gravity do the work, pulling your upper body down towards the ground.
Wide-Legged Forward Fold
Step your feet out to a wide stance – wider than your shoulders – and let your head & torso hang down. Once again, let gravity do most of the work in this stretch.
Shuffle your feet back in until they are about hip-width apart. Bend the knees and let your rear come down. Sit in the bottom of this position, and use your elbows to press your knees out to the sides.
From the Frog Squat, look down and let your hips rise back up, so you’re in a forward-fold again. Bend your knees, place your hands on the ground, and walk them out until you feel a stretch throughout the back of your legs & spine.
From downward dog, stay in the same position but step one leg forward. Try to keep the knee straight as you feel the stretch, then repeat with the other leg.
Sit on the floor with your legs extended in front of you. Bend one knee, and cross the foot over your straight leg. Twist and push on the inside of the bent knee with your elbow. Switch sides & repeat.
Legs Up the Wall Pose
Sit with your side to a wall, and swing your legs up as you move from sitting to lying down. Keep your back flat – with no space in-between your spine & the floor. Relax in this pose for as long as you’d like.