Everyone do workouts to loose weight or to get slim. But after doing workout our muscles expect relaxation. Most of them don’t know how to relax. There are several methods to relax.
Here are 12 stretches to relax your muscles after a workout.
Table of Contents
- Best Stretching Exercises To Relax Muscles After A Workout:
- Sukhasana (“Easy Pose”)
- Sukhasana with forward tilt (complexity; optional)
- Balasan (“Child Pose”)
- Variation Gomukhasana (“Pose head cow”)
- Exercise of Gymnastics
- Agni Stambhasana (“Fire Log Pose”)
- SuptaPadangusthasana(slope from a prone position with feet seizure)
- Variation Vajrasana (“Pose diamond”)
- Halasana (“Plow pose”)
- Salambasarvangasana (Stand on the blades)
- AshwaSanchalanasana (Variation of “Rider”)
Best Stretching Exercises To Relax Muscles After A Workout:
Sukhasana (“Easy Pose”)
This position increases blood circulation, improves nutrition of the abdominal cavity with blood. Since the spine stays (subject to availability) straight, the brain remains active and attentive. The blood circulates well in the lumbar/loin region. It strengthens the muscles, nerves, blood vessels of the legs and thighs helping to develop the mobility of the joints, the ankles, knees, hips and spine correcting the defects caused by abnormal loads.
- Sit straight and fold your legs bending your left leg and try to squeeze the foot to the inside surface of the right thigh.
- Then bend your right leg and place it parallel to the left, knees spread wide. Try not to bend your back.
Sukhasana with forward tilt (complexity; optional)
- The main task is to relax the back and neck.
- Do not strain your abdominal muscles.
- Perform this posture in a state of comfort of three to five minutes.
Balasan (“Child Pose”)
One of the best exercises of yoga for relaxation: it soothes and relieves stress, headaches and fatigue. This position raises the overall tone.
Lengthen and relax the leg muscles like: ankles, hips and buttocks. An important feature of this asana is that it temporarily impedes blood circulation in the knee joints and after straightening causes a copious blood flow. This aids in tissue repair of joints and muscles of the legs.
- Get on to your knees and lean forward. Do not tuck the foot.
- Put your hands along the thighs to relax the neck.
Variation Gomukhasana (“Pose head cow”)
Gomukhasana returns the mobility of the shoulder joints, improving the blood flow and lymph in the shoulder girdle area, and heals the organs of our chest. This pose opens the chest, aligns the back and helps to relieve stress after a long load on the shoulders and back.
- Get your right hand behind the back from the top and the left from the bottom; hook the palm of the castle.
- You can perform simpler option by gently retracting the shoulders over the head, taking care not to touch the back of the head arm.
- Keep your back straight since that does not need to flex much lower.
Exercise of Gymnastics
This exercise has the same effect as Gomukhasana. Hold in this position for two to three minutes and get flexible.
- Place your hands back and set them at shoulder width apart. Hands firmly pressed to the floor.
- Take away the pelvis forward as far as you allow the shoulders. Relax your neck and press.
- Try to slowly lower your back to the floor. You can also bend your knees, if you are aching elbows and drawing the forearms.
Agni Stambhasana (“Fire Log Pose”)
This position facilitates easing the pelvic muscles, hips and lower back.
- Take your hands behind your back and rest them against the floor. Put the foot on the knee and slowly pull your heel towards the chest, also pulling the waist.
- The important thing is not to round your back.
- It is important to remember: this position needs to be carried out carefully, especially those who have problems with the knees and lower back.
- Second, the full embodiment of this position is to put a leg over the other, forming a triangle, and gently leans forward.
SuptaPadangusthasana(slope from a prone position with feet seizure)
This exercise is an inversion of blood from the legs to the abdomen, which helps restore the abdominal muscles and the lower back. It also includes the effects of possibly decreasing back pain, sciatic nerve compensation and improved gastrointestinal function.
- Lie down on your back, bend your leg and pull the knee closer to the chest.
- Take little rest and then grab the thumb of the foot with your and straighten the leg up.
- Straighten the leg up to the end is optional, use the strap (to straighten the leg) for the better effectiveness.
Variation Vajrasana (“Pose diamond”)
Vajrasana affects the pelvic organs, restoring the feet joints. Also, this asana improves digestion, strengthens the pelvic muscles, preventing the occurrence of hernias and helps to calm down. The variation of this pose restores the shin and ankle.
- Sit down on your knees and “catch” the toes of the mat. Pull back heel, Achilles tendon the lengthening and sit in this position for three or four minutes.
- Exercise on the second photo is compensated. Drop down to the insteps and lift your knees as high as you can. At the same time insuring to rest hands on the floor.
Halasana (“Plow pose”)
- Lie down on your back, place your hands on the floor and pulling legs over the shoulders so that the neck is raised above the floor.
- Breathe evenly and relax to hold the press. Stay in this position for 3-6 minutes.
- To compensate recommended simpler form: Place a blanket under your neck and rest your hands in the back.
Salambasarvangasana (Stand on the blades)
This position is difficult but it is necessary to raise the legs up.Since that intensifies the pressure of blood in the thoracic column. Standing on the blades caused an invaluable position to restore the heart, lungs and nerves.
- Lie down on your back, place your hands in your back and lift your legs up.
- This position is recommended to perform on a folded blanket or rug for the safety of the cervical.
This asana helps while working to optimize the work of all departments, increasing intra-abdominal pressure, stretches and recover up stops. It strengthens the sympathetic nerves, adjusts the spine (especially the area of the thoracic) also restoring the deep muscles of the back and abdomen then stimulating the activity of the thyroid gland adrenal glands.
- Lie down on your stomach with your feet together.
- Placing forearms on the floor kept parallel to each other, elbows at angle of about 90 degrees.
- Pull the belly line and lower edges of the front rows on to the floor.
- Now push out the crown and chin-up to strength the back, as if “pulling” the neck up.Perform each exercise for 3-4 sets of 30 seconds.
AshwaSanchalanasana (Variation of “Rider”)
This position compensates for the quadriceps muscle of the thigh and knee-ligament.
- Lung forward so that the leading knee is not at an acute angle. Lower the second leg on the mat (carpet can be folded in half under the pivot foot).
- Put your hands in “namaste” position and over the thigh.
- Slowly lower your hips and make sure that the leading foot is not bent at the knee but is at an acute angle. Stay in this position for two or three minutes.
Yoga postures not only benefit in toning and flexibility but also internally improving our overall health. Namaste!