Active Recovery Yoga

Active recovery could be your ticket to a healthier, leaner, pain free body.

Active recovery can be defined as performing a low intensity activity in order to help speed up the process of recovery between or after workouts, competitions, or on the job activity. Think fireman, para-rescue units, or any other first responder groups. Active recovery is not a ‘workout’, nor is it ‘rest’ as in sleeping or napping. Active recovery can be a whirl pool after a weight training session. A massage the day after a competition. Or even a walk through the woods after a day of running 33 miles.

Depending on the activity, personally I prefer to use yoga for my active recovery. While I do have separate, intense sessions of yoga, my goal in my active recovery yoga is to work on compensatory movements of the exercises that I performed during my high intensity session.

(Check out my post regarding compensatory movements for kettlebell work here)

Yesterday, I had an especially intense day of exercising. In the morning I went for a hike with a loaded pack in preparation for an upcoming event. In the afternoon I performed a High Intensity Day of TACFIT. Then in the evening after teaching clients I practiced Shorinji Kempo for three hours. Because of the amount of exercise, and especially the sparring I did yesterday, I woke up a bit sore today.

So, in order to help get me ready for another day, I performed a light yoga session of Prasara to help me iron out some of the delayed onset muscle soreness that I have today. My focus was of course on compensatory movements. The counter poses to the exercises that I performed yesterday.

Looking back at my primary movements from yesterday, I realized that I needed yoga for my hip flexors, shoulders, and back. Hiking with a heavy load, heavy gymnastic ring TACFIT session, and a massive amount of punches, kicks, and throws while sparring left me tight and begging for relief. Therefore, today as part of my active recovery I focused on three poses in order to help keep me from losing the range of motion needed to perform my daily activities.

Here are three poses that I used today to help me release the tension in my hips, back, and shoulder. There are three key points to remember when doing each of these poses.

*Note: There are many schools of yoga. You might find that others will tell you differently how to perform a particular pose. When visiting a school or class, do what the instructor tells you. However, for my purposes, this is how I perform my Prasara.

The Back Bend

This is a tough pose. Rather than go into greater detail, check out this link explaining the pose. 1. Squeeze your butt and bring your hips forward. Make sure to keep your legs straight, yet not locked.

2. Lift your chest up. Not outwards.

Think of a surfer’s hang ten on the end of their board.

Lastly,

3. Raise your arms straight up and squeeze your ears with them.

Rabbit Pose

The rabbit pose starts with your legs folded underneath you. Reach back and grab your heels. Now place your head on the floor and while drawing your head inwards towards your knees pull your rear end up. Don’t forget to…

1. Pull on your heels. Keep your arms straight. It will feel like your feet will come off of the floor. That is why you must,…

2. Drive your shins into the floor.

3. Make sure your forehead is making contact with your knees.

As you get better with this pose your back will extend over more and your head should ‘float’ off of the ground.

Clasped Hand Forward Fold

I love this pose. It can be very intimidating for people with tight shoulders. But that’s why you should be doing it.

The photo shows a women doing this pose with her chest away from her thighs. We want to start by keeping our belly and thighs together. Don’t worry about straightening your legs. You will eventually get there.

1. Keep your belly and thighs in contact.

Next, lace your fingers behind you and with your elbows locked, lift your arms upwards as much as you can.

2. Elbows locked, arms up.

Lastly, we want to make sure that we are driving into the floor with our feet.

3. Mid-foot drive

Make sure that you bend your knees and stand up slowly after finishing this pose.

Of course my compensatory movements as well as all of my active recovery sessions will differ each session. The most important thing to remember is that active recovery shouldn’t be a workout. Along with plenty of ‘passive recovery’, proper nutrition, and a positive mental attitude you will be ready to tackle the next challenge just around the corner.

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