Restorative Workouts
Lazy Yoga
- Child’s pose 60-90 secs
- Cat-cow 5-10 reps
- Lizard 45-90 secs/side
- Pigeono 45-90 secs/side
- Thread the needle 45-60 secs/side
- Reclined figure 4 30-45 secs/side
- Hamstring strap stretch 60-90 secs/side
- Inner-thigh strap stretch 60-90 secs/side
- Outer-thigh strap stretch 60-90 secs/side
- Reclined twist 30-60 secs/side
- Corpse 2-4 mins
Total-Body Soreness Relief
- Standing backbend 30-45 secs
- Standing sidebend 30-45 secs/side
- Standing forward fold 30-45 secs
- Low lunge left side 30-60 secs
- Half split left side 30-60 secs
- Low lunge right side 30-60 secs
- Half split right side 30-60 secs
- Wide-legged forward fold 30-60 secs
- Seated twist 30-45 secs/side
- Butterfly stretch 30-45 secs
- Child’s pose 30-60 secs
- Lizard 45-75 secs/side
- Thread the needle 30-60 secs/side
- Pigeon 45-75 secs/side
- Happy baby 30-60 secs
- Reclined figure 4 30-45 secs/side
- Reclined twist 30-45 secs/side
- Hamstring strap stretch 45-60 secs/side
- Inner-thigh strap stretch 45 secs/side
- Outer-thigh strap stretch 45 secs/side
- Frog 2-3 mins
- Corpse 2-4 mins
Back Pain Relief
- Child’s pose 45-60 secs
- Cat-cow 5-10 reps
- Lizard 45-60 secs/side
- Butterfly stretch 30-45 secs
- Seated twist 30-45 secs/side
- Boat 30-45 secs
- Bridge 30-60 secs
- Happy baby 30-60 secs
- Reclined twist 30-45 secs/side
- Hamstring strap stretch 45-60 secs/side
- Inner-thigh strap stretch 45-60 secs/side
- Outer-thigh strap stretch 45-60 secs/side
- Reclined figure 4 30-45 secs/side
- Corpse 2 mins
Upper-Body Recovery
- Standing sidebend 30-45 secs/side
- Standing backbend 30-45 secs
- Half sun salutation 1-2 reps
- Warrior 1 left side 30-45 secs
- Humble warrior left side 30-45 secs
- Warrior 1 right side 30-45 secs
- Humble warrior right side 30-45 secs
- Child’s pose 45-75 secs
- Downward-facing dog 30-60 secs
- Eagle 30-45 secs
- Warrior 2 left side 30-45 secs
- Reverse warrior left side 30-45 secs
- Warrior 2 right side 30-45 secs
- Reverse warrior right side 30-45 secs
- Child’s pose 45-75 secs
- Thread the needle 30-60 secs
- Reclined twist 30-45 secs/side