Restorative Workouts

Lazy Yoga

  1. Child’s pose 60-90 secs
  2. Cat-cow 5-10 reps
  3. Lizard 45-90 secs/side
  4. Pigeono 45-90 secs/side
  5. Thread the needle 45-60 secs/side
  6. Reclined figure 4 30-45 secs/side
  7. Hamstring strap stretch 60-90 secs/side
  8. Inner-thigh strap stretch 60-90 secs/side
  9. Outer-thigh strap stretch 60-90 secs/side
  10. Reclined twist 30-60 secs/side
  11. Corpse 2-4 mins

Total-Body Soreness Relief

  1. Standing backbend 30-45 secs
  2. Standing sidebend 30-45 secs/side
  3. Standing forward fold 30-45 secs
  4. Low lunge left side 30-60 secs
  5. Half split left side 30-60 secs
  6. Low lunge right side 30-60 secs
  7. Half split right side 30-60 secs
  8. Wide-legged forward fold 30-60 secs
  9. Seated twist 30-45 secs/side
  10. Butterfly stretch 30-45 secs
  11. Child’s pose 30-60 secs
  12. Lizard 45-75 secs/side
  13. Thread the needle 30-60 secs/side
  14. Pigeon 45-75 secs/side
  15. Happy baby 30-60 secs
  16. Reclined figure 4 30-45 secs/side
  17. Reclined twist 30-45 secs/side
  18. Hamstring strap stretch 45-60 secs/side
  19. Inner-thigh strap stretch 45 secs/side
  20. Outer-thigh strap stretch 45 secs/side
  21. Frog 2-3 mins
  22. Corpse 2-4 mins

Back Pain Relief

  1. Child’s pose 45-60 secs
  2. Cat-cow 5-10 reps
  3. Lizard 45-60 secs/side
  4. Butterfly stretch 30-45 secs
  5. Seated twist 30-45 secs/side
  6. Boat 30-45 secs
  7. Bridge 30-60 secs
  8. Happy baby 30-60 secs
  9. Reclined twist 30-45 secs/side
  10. Hamstring strap stretch 45-60 secs/side
  11. Inner-thigh strap stretch 45-60 secs/side
  12. Outer-thigh strap stretch 45-60 secs/side
  13. Reclined figure 4 30-45 secs/side
  14. Corpse 2 mins

Upper-Body Recovery

  1. Standing sidebend 30-45 secs/side
  2. Standing backbend 30-45 secs
  3. Half sun salutation 1-2 reps
  4. Warrior 1 left side 30-45 secs
  5. Humble warrior left side 30-45 secs
  6. Warrior 1 right side 30-45 secs
  7. Humble warrior right side 30-45 secs
  8. Child’s pose 45-75 secs
  9. Downward-facing dog 30-60 secs
  10. Eagle 30-45 secs
  11. Warrior 2 left side 30-45 secs
  12. Reverse warrior left side 30-45 secs
  13. Warrior 2 right side 30-45 secs
  14. Reverse warrior right side 30-45 secs
  15. Child’s pose 45-75 secs
  16. Thread the needle 30-60 secs
  17. Reclined twist 30-45 secs/side