Is Yoga Active Recovery? What Experts Say & 6 Best Poses to Try

After an intense workout, you might feel sore, worn down, or even exhausted. It’s tempting to take a break and lounge on the couch until your next workout. But active recovery is a better option. Active recovery keeps blood flowing to your muscles, which helps relieve soreness and speeds up healing to help you bounce back faster for your next workout. Incorporating the best recovery tools for athletes, such as foam rollers and massage guns, can further enhance muscle recovery and reduce stiffness. Yoga is one of the best ways to recover actively. It’s gentle yet engages your muscles to help them heal, improving mobility and flexibility to relieve soreness and prevent injuries. But is yoga active recovery? This article will explore how yoga can help you recover from your workouts and provide the best yoga flows and poses for active recovery.

To help you start using yoga for active recovery, consider downloading Pliability's mobility app. The app includes guided routines to help you recover and achieve your goals faster.

What is Yoga? Is it Active Recovery?

Do you think yoga equals stretching? Not exactly. While it’s true that yoga improves mobility, its impact extends way beyond stretching. Yoga is an effective active recovery workout for the body and mind and can work wonders to make you a better athlete. You’re not alone in thinking that yoga is stretching. Even some fitness pros and athletes believe so. 

When they hear the word yoga, some of their first thoughts and reactions are: 

• I’m not flexible enough.
• I can’t even touch my toes.
• I’ll never be able to do that crazy-looking yoga pose I saw on Instagram.

The Science Behind Yoga

Here’s a secret: Yoga is not about the flexibility of muscles but about the flexibility of your mind. As an active recovery workout, it can work as therapy for both body and mind, aiding your holistic recovery.

For the next five minutes, try to put your skepticism aside and let me explain how yoga can help you become a better athlete and improve your overall well-being.

What is Yoga?

The word yoga means union. Its primary purpose is to make the body function by moving and generating good energy. Now, it’s possible that this raises more questions and leaves me wondering: How can energy move inside the body?

Well, not by stretching in a way that tenses the muscles, as this creates blockages. Instead, energy can move by enhancing blood flow in the circulatory system through the channels of the body that include: 

• Blood vessels
• Lymphatic vessels
• Nerves
• Acupuncture meridians
• Connective tissues

Healing from Within

For example, think about the painful DOMS (delayed-onset muscle soreness) you sometimes experience after a hefty muscle training session. That, for sure, is a sign of an internal blockage that restricts a smooth flow of energy.

Remember that yoga is not a workout – it’s a work-in. This means that what others see from the outside isn’t relevant. It’s what you feel inside that matters. 

Traditional Yoga vs. Modern Yoga

Today, we live in the age of Modern Yoga, but the history of this industry goes back to ancient times. Yoga started gaining more recognition when the Indian sage Patañjali wrote his book Yoga Sutra, a collection of 196 statements on the theory and practice of yoga. 

It’s a vital guide today, as modern yogis base their practice on some of Patañjali’s writings.

The book outlines the eight limbs of yoga: 

1. Yama (ethical principles of what we should not do) 
2. Niyama (ethical tenets of what we should do) 
3. Asana (physical exercise and posture) 
4. Pranayama (breath control) 
5. Pratyahara (sensory control) 
6. Dharana (concentration) 
7. Dhyana (visualization and meditation) 
8. Samadhi (pure consciousness) 

The Misconception of Yoga: Why Instagram-Driven Perceptions Only Scrape the Surface

Even though all these eight points are essential, in 2020, most people associate yoga with only the third limb, physical exercise and posture (asana). Why is this? Regular physical exercise generates the most visible results, such as: 

• Increased muscle strength
• Stamina
• Mobility
• Balance (not only flexibility)
  

Another reason might be the rise of modern yoga influencers on social media channels, especially on Instagram. What Instagram users see through these influencers is only the visual part of advanced physical yoga practices and not the inner work. Therefore, many IG users think that yoga is a bunch of challenging postures that only super flexible people can do. 

Why Yoga Can Be Considered Active Recovery

The short answer is yes, yoga can be considered active recovery under the right conditions. 

Here’s why: 

Low-Intensity Movements

Yoga, especially styles like yin or hatha, involves low-intensity exercises that don’t strain your body excessively. These practices focus on long, gentle stretches that improve range of motion and relieve tight connective tissue. For those recovering from an intense workout, this can help reduce soreness while keeping your body moving. 

Enhanced Circulation and Flexibility

Certain yoga poses, such as the downward-facing dog, stimulate circulation by engaging different muscle groups without overexertion. This increase in circulation helps transport oxygen and nutrients to your muscles, aiding in faster recovery. Yoga promotes blood flow in a way that feels more restorative than high-impact activities. 

Stretching and Muscle Relief

Yoga serves a similar purpose to other post-exercise recovery techniques, like foam rolling or dynamic stretching. Yoga helps prevent injury and reduce muscle fatigue after a challenging workout by focusing on flexibility and releasing tight muscles. The emphasis on deep stretching also addresses muscular repair and muscle fiber recovery. 

Mental Recovery and Mindfulness

Mental recovery is an often overlooked aspect of the recovery process. Incorporating yoga after an active recovery workout promotes physical healing and supports mental clarity and relaxation. The mindfulness and breathwork techniques practiced in yoga help reduce stress and improve overall well-being after a challenging workout.

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Not All Yoga Is Made For Your Recovery Days, 2 Experts Say — Know Your Flows

Not all yoga is created equal when it comes to recovery. There are differences between active and passive recovery, depending on the style and intensity, yoga can serve both purposes.

Active recovery, like yoga, helps you move through muscle soreness and speeds up recovery. Instead of just resting, active recovery gets you moving, boosts blood flow, and helps alleviate aches and pains. 

Yoga That's Good For Active Recovery

NASM-certified personal trainer Denis Morton, Peloton cycling and yoga instructor, defines active recovery as “anything that gets you moving but allows for managed output.” He told POPSUGAR that it's not an intense workout but can still raise your heart rate. “Soreness is like that guest that stays at your party as long as you let it but makes a hasty exit once you start cleaning up,” he said. 

‍“Soreness in your muscles requires circulation to move through. If you don't move your muscles and get your blood moving, soreness will linger. Get up, start cleaning the house, and show soreness the door.” He usually recommends: 

• Low-impact cycling
• A moderate hike
• Swimming

A gentler yoga class is excellent for this, he said. 

Restorative Yoga: A Gentle Approach to Active Recovery and Muscle Healing

Denis continued to say that restorative yoga, with slower movements focused on healing, can help with muscle soreness. “One of the great things about yoga is that even the most basic poses can be fiery and intense or calming and meditative depending on your approach,” he told POPSUGAR. 

“Sequences with longer holds, slower movements, and props for support and alignment can be great opportunities to deepen your breath, drop your shoulders, and reset the mind-body conversation.” Those types of movements—not too intense—are recommended for active recovery. You can try this restorative yoga sequence or flow using a wall for support. 

Yin Yoga for Active Recovery: Deep Stretching and Healing for Sore Muscles

Kylan Fischer, a yoga instructor with 10 years of experience, describes Yin-style yoga as a form of restorative yoga, a gentle practice that can be used for active recovery. Yin yoga involves holding poses, most commonly on the floor, that target deeper connective tissue and ligaments. 

It's more passive, and each pose is usually a relaxed stretching position held for a few minutes. Specific poses she recommends depend on where in the body you're sore, but “Pigeon is a great go-to stretch that seems always to hit the spot.”

Yoga You Probably Shouldn't Do For Active Recovery

Kylan said to avoid Vinyasa or power yoga when seeking active recovery since those are more of a workout. Vinyasa is a strength-focused style of yoga with flowing sequences, take this 40-minute Yoga With Adriene video, for instance, and could be filled with handstands and advanced postures that aim to strengthen and tone the body. Kylan's arm day, she shared, is usually a solid handstand practice.

Denis said you can generally tell which yoga classes will be more advanced by reading the name. “Anything that says, ‘Power, Hot, Level 3+’ will likely be more of a workout,” he noted. In contrast, slower classes geared toward recovery might have the terms “restorative,” “slow,” or “gentle” in the title. This 30-minute power flow for the abs and butt is an example of power yoga you might not want to do as active recovery. Instead, you should try this 30-minute restorative yoga flow for stress relief. 

Here's When You Shouldn't Do Yoga, Period

Kylan stressed the importance of reevaluating whether you should do yoga if you're physically injured, pregnant, or sick. “If you are experienced and know how to modify your practice safely, then go for it,” she said. “But if you don't know specific modifications, then you should ask a yoga teacher first. In the end, simply listen to your body.” ‍
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Denis always recommends consulting a doctor before beginning any new exercise regimen, even yoga, especially if you have any injuries or conditions that might conflict with your flow. He, too, said listening to your body is crucial because “it’s the only place you'll always wake up.”

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6 Effective Yoga Poses Perfect for Active Recovery

1. Child’s Pose (Balasana) 

Child’s pose is a gentle forward fold that allows the body to relax and unwind. This restorative pose stretches the back, hips, and thighs, relieving tension during workouts. The child’s pose also encourages relaxation. 

The position lets you focus on breathing, calming the mind, and reducing stress. It promotes flexibility by gently stretching the spine and hips.

How to do it:

• Kneel on the floor and sit back on your heels.
• Fold forward, extending your arms in front of you or resting them by your sides.
• Relax your forehead on the mat, taking deep breaths to feel the stretch in your back and hips.

2. Downward-Facing Dog (Adho Mukha Svanasana)

The downward-facing dog is a classic pose that stretches the entire body. It’s often used to transition between poses in yoga sequences. 

This pose stretches the hamstrings, calves, shoulders, and spine, promoting overall flexibility. The downward-facing dog also enhances circulation. The inversion helps improve circulation, allowing fresh oxygen to reach your muscles.

How to do it:

• Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
• Tuck your toes and lift your hips up and back, straightening your legs and forming an inverted “V” shape.
• Keep your head between your arms, gazing towards your navel, and hold the pose while breathing deeply.

3. Legs-Up-the-Wall (Viparita Karani)

This restorative pose involves lying on your back and extending your legs against a wall, promoting relaxation and circulation. Legs-up-the-wall enhances relaxation. 

The gentle inversion calms the nervous system and helps reduce fatigue. This pose can alleviate muscle soreness and speed up recovery after vigorous workouts.

How to do it:

• Sit next to a wall and lie back, swinging your legs up the wall while keeping your back flat on the floor.
• Allow your arms to rest comfortably, palms facing up at your sides. 
• Close your eyes and breathe deeply, holding the pose for several minutes.

4. Seated Forward Bend (Paschimottanasana)

This seated pose stretches the entire back body from the heels to the head. The forward fold stretches the spine and hamstrings, relieving tightness in the back. Seated forward bend promotes relaxation. This pose encourages a calm mind and can help alleviate anxiety.

How to do it:

• Sit on the floor with your legs extended straight before you.
• Inhale to lengthen your spine, and as you exhale, hinge at the hips to fold forward, reaching for your feet or shins.
• Keep your spine straight and relax your neck. Hold the pose for several breaths.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The cat-cow stretch warms up the spine and increases flexibility. Alternating between arching and rounding the back helps improve spinal mobility. This stretch is excellent for releasing tension in the neck and back, which is common after strenuous workouts.

How to do it:

• Begin on your hands and knees, with wrists aligned under your shoulders and knees under your hips. 
• Inhale as you arch your back (cow pose), lifting your head and tailbone toward the ceiling.
• Exhale as you round your back (cat pose), tucking your chin to your chest and drawing your belly button toward your spine. 
• Continue to flow between these two positions for several rounds of breath.

6. Pigeon Pose (Eka Pada Rajakapotasana)

The pigeon pose focuses on stretching the hips and glutes, which are often tightened during workouts. This pose targets the hip flexors and glutes, promoting better mobility. The pigeon pose can help relieve discomfort caused by tightness in the lower body, improving overall comfort during movement.

How to do it:

• Start in a downward dog pose. Bring your right knee forward and place it behind your right wrist, with your right foot angled toward your left hip.
• Extend your left leg straight back, keeping the hips squared.
• Lower your upper body to the ground, resting on your forearms or extending your arms forward. Hold for several breaths, then switch sides.

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