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The Importance of Recovery + My Favorite At-Home Yoga Routine

Weeks full of constant HIIT, Circuit Training, and Running can take a toll on our bodies. All of that movement coupled with the stress of our daily lives can create cortisol build up in our muscles + our brain.

Headaches.

Body aches.

Muscle spasms.

Fatigue.

Exhaustion.

It is impossible to just keep going, going, going without giving yourself any time to rest + recover. During this recovery time, your body restores energy levels, fixes any damaged tissues, and returns to a state of homeostasis. It is then that you can return to your normal activity level without risk of any overtraining injuries or side effects.

Your body will tell you what it needs. Listen to it. And in those moments, remember this:

You are only as strong as your recovery!

Trust me, I have to remind myself of that all the time. But it is TRUE!

So what do I do on my "recovery" days?

Well, it varies. It depends on exactly what my body needs-

Sometimes a full day of rest.

Sometimes small movements.

Sometimes an easy run.

Sometimes a little bit of yoga.

So here is my go-to yoga routine (that is when I'm not hanging out with Adriene at Yoga with Adriene) for those days where my body needs a break-

AT HOME YOGA ROUTINE

So here is your AT HOME YOGA ROUTINE workout of the week with video instructions. Keep this one around when you're feeling tight + tired and need a pick me up!

DIRECTIONS: Do each exercise for 1:00 or longer. WHATEVER FEELS GOOD :)

Downward Facing Dog: Starting in a plank position, lift your hips up and back and extend your arms forward. Breathe and feel a stretch in your hamstrings, calf muscles, back, and shoulders.

Cobra: Return to plank position and drop down to the floor. Place your elbows on the floor directly in front of your shoulders. Push up and out of your shoulders and arch your upper back while you look up towards the ceiling.

R Triangle Pose: Stand with feet wider than hip-width apart and toes pointing forward. Move your right foot so toes are pointing out. Extend your arms out wide and bend at your waist towards your right foot. Keep your arms extended with your right arm towards your foot and the left towards the ceiling. Look up towards your left hand.

L Triangle Pose: Stand with feet wider than hip-width apart and toes pointing forward. Move your left foot so toes are pointing out. Extend your arms out wide and bend at your waist towards your left foot. Keep your arms extended with your left arm towards your foot and the right towards the ceiling. Look up towards your right hand.

R Crescent Lunge: Start in standing position with feet hip-width apart. Keep your left leg straight and drive it back behind you. Bend your right leg to 90 degrees. Extend you’re your arms overhead and look towards the ceiling with a slight arch in your upper back.

L Crescent Lunge: Stand with feet wider than hip-width apart and toes pointing forward. Move your right foot so toes are pointing out. Extend your arms out wide and bend at your waist towards your right foot. Keep your arms extended with your right arm towards your foot and the left towards the ceiling. Look up towards your left hand.

R Pigeon Pose: Start from a plank position. Bend your right leg and drive it forward and to the side to sit on the side of it with your left leg still extended straight behind you. Your right leg should be bent around 90 degrees in front of your torso. Bend forward at your waist and extend your arms straight in front of you.

L Pigeon Pose: Start from a plank position. Bend your left leg and drive it forward and to the side to sit on the side of it with your right leg still extended straight behind you. Your left leg should be bent around 90 degrees in front of your torso. Bend forward at your waist and extend your arms straight in front of you.

Plank: Lay facedown on the ground. Place forearms directly below your shoulders. Push up onto your toes and extend your entire body as if it were a board or a plank. Hold this steady.

Go get your move on and feel strong + confident, no matter what! :)

 
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Justin Ogden

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Zach Doleac @thewilderstudioand

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