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Recover from your workout with these six restorative poses from Sage Rountree’s new book that marry hip release and inversion to sweetly calm your nervous system.
This multitasking routine marries blissful hip release and inversion to enhance your post-workout recovery and calm your nervous system simultaneously. You’ll stretch your hamstrings, outer hip, inner thigh, and hip flexors—all common tight spots for athletes—while releasing tension in your spine. Find a wall or a closed and locked door and get started.
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Start with your Legs Up the Wall.
Pull your left leg toward your torso, rolling your ankle a few times in each direction. Lightly hold your left thigh with your hands as you stay for several breaths in the hamstring stretch.
Half Happy Baby
Ardha Ananda Balasana
Bend your left knee and drop it to the left armpit for Half Happy Baby. Stay several breaths.
OPTION Rest your left foot on the wall.
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Keeping your left knee bent, cross your outer left ankle over your right thigh for Figure 4. Stay several breaths. Repeat each of these poses on the other side.
OPTION Flip the sole of your right foot to the wall and bend your right knee.
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Bridge Pose/Half Shoulderstand
Setu Bandha Sarvangasana variation
If your upper back and neck are healthy, bend both knees and lift your hips for Bridge Pose at the wall. Your hands can support your lower back. Stay several breaths before lowering slowly.
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Scoot a few inches away from the wall, or stay where you are and drop both knees to the right, feet to the base of the wall. Stay several breaths in the twist, then repeat on the other side.
About Sage Rountree
Sage Rountree is the author of Everyday Yoga, now available for preorder and five other books, including The Athlete’s Guide to Yoga and Racing Wisely. She teaches workshops on yoga for athletes nationwide and online at YogaVibes. Find her on Twitter and on Facebook.
This sequence is republished with permission of VeloPress from Everyday Yoga by Sage Rountree. Learn more at sagerountree.com.