A Yoga Sequence To Recover After A Workout

Registered Yoga Teacher By Julie Wilcox, M.S.
Registered Yoga Teacher
Julie Wilcox is a registered yoga teacher and has a masters of science in nutrition and dietetics from NYU.

Studies show that the best time for athletes to do static stretching of the lower body is after the completion of training sessions. Recent research explains that static stretches before sports endeavors weaken the very muscles needed to power workouts. Basketball, soccer, surfing, running, cycling, tennis and football for instance, all require strong fast leg work to generate the forces necessary for peak performance.

Power originates at the core, which then passes the energy to the limbs for explosive results. The heavy work occurs when our leg muscles kick in by contracting to activate the force needed to move. Static stretching tires muscles and makes them less able to store energy and snap to action. It can also make muscles more prone to injury. The general consensus today is to stretch after training unless we do light dynamic stretching, which warms the muscles up.

It is, however, extremely important to stretch the lower body after sports. A post-athletic tuneup that opens the hamstrings, knees, calves, Achilles, and ankles increases flexibility, which can enhance performance and prevent injury.

Below are a few simple yoga postures for athletes to do after training.

Fan Pose (Prasarita Padottanasana)

A Yoga Sequence To Recover After A Workout
A Yoga Sequence To Recover After A Workout

Revolved Fan (Parivrtta Padottanasana)

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Garland Pose (Malasana)

A Yoga Sequence To Recover After A Workout

Modified Pyramid (Modified Parsvottanasana)

A Yoga Sequence To Recover After A Workout
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Full Pyramid (Parsvottanasana)

A Yoga Sequence To Recover After A Workout
A Yoga Sequence To Recover After A Workout

Mountain Pose With Cow-Face Arms (Tadasana With Gomukasana Arms)

A Yoga Sequence To Recover After A Workout

Hand-To-Foot Pose With Spine Extension (Pada Hastasana)

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Hand-To-Foot Pose (Pada Hastasana)

A Yoga Sequence To Recover After A Workout

Head-To Knee Pose (Janu Sirsasana)

A Yoga Sequence To Recover After A Workout
A Yoga Sequence To Recover After A Workout

Star Pose (Tarasana)

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