Muscle soreness is normal after exercise or daily movement, but it can also be uncomfortable. Soreness is a result of tiny tears in the muscles. It is a love-hate feeling that can get in the way of everyday life. Solution? Rest and yoga. Both can relieve tension throughout your entire body and improve mobility and flexibility.
Standing Side Bend
Stretches: Spine, lateral abdominals, and muscles between the ribs
How To: Stand with your feet hip-width apart. Inhale as you reach your arms over head and grab your right wrist with your left hand. Exhale and lean to the left, keeping your shoulders and hips squared. Repeat this on your right side.
Wide Legged Forward Fold Twist
Stretches: Hips, hamstrings, calves, shoulders, and entire back
How To: Stand with your feet about 3-4 feet apart. Bend at your hips, keeping a soft bend in your knees as you lower your torso down. Place your hands on the floor or on blocks and let your neck and head relax. Move one of your hands to the center and reach the other arm up toward the ceiling. Transfer your gaze to your upper hand. Repeat this with your other arm.
Stretches: Hamstrings, calves, glutes, and back
How To: Place your hands shoulder-distance apart on your mat as you raise your tailbone to the ceiling. Spread your fingers wide and lay your palms flat. Engage your abs with a straight back and legs, lifting your tailbone and pressing your heels down toward your mat, encouraging spinal lengthening.
Stretches: Legs, hip flexors, chest, and shoulders
How To: From Downward Dog, step your right foot forward between your hands. Bend your front knee so it aligns directly over your ankle. Come on the ball of your back foot while straightening your back leg. Raise your arms to the ceiling and keep your hips squared forward. Repeat this with your other leg.
Stretches: Quads, abdomen, spine, and chest
How To: From Downward Dog, lower your body down to your mat. With your hands on your mat alongside your chest, lift your body off the mat, fully extending your arms. The only things touching the mat should be the tops of your feet and your whole hands. Make sure that your wrists, elbows and shoulders aligned. Look straight ahead with a neutral neck.