8 Yoga Poses to Soothe Sore Muscles

When you work out, your muscles contract and shorten, which can leave you feeling stiff and pains. Stretching increases blood flow to the muscles to relieve this stiffness, lengthen muscles, and improve your flexibility for a greater range of motion (and lower risk of injury) the next time you work out.

Try these yoga-inspired poses any time you feel stiff (usually a day or two after you work out) and hold each position for as long as you want.

1. Standing Forward Fold (Uttanasana):
Stand with your feet about hips-width apart. Keep your gaze forward as you bend from the waist and lightly touch your fingertips to the ground. Then gently drop your head between your legs, let it hang as you bring your hands around the outsides of your calves, and place your palms on the backs of your ankles.

Muscles Involved: Your back, neck, hamstrings, and calves.

2. Downward Dog (Adho Mukja Svanasana) to Lunge (Anjaneyasana):
Stand with your feet about hips-width apart. Bend at the waist and walk your hands forward, keeping your butt high in the air and your shoulders away from your ears. Lift your right leg up toward the ceiling until it forms a straight line with your torso. Then, bring the right leg in to your chest as you shift your body forward until your shoulders are stacked over your wrists. Keeping your right knee behind your right toes, gently drop your left knee to the ground. Square your hips to maximize the stretch. Hold, then repeat on the opposite side.

Muscles Worked: Your butt and hips.

3. Head to Knee Pose (Parsvottanasana Variation):
Start in a low lunge with your right knee in front and your fingertips on the ground beneath your shoulders. Your right knee should be stacked over your right ankle, and your right thigh should be parallel to the ground. Without lifting your hands, push up through the right heel to straighten your right leg. Let your head hang and come to rest on your right knee (or as close as possible). Square your hips and bring both palms to the ground if you can. Hold, then repeat on the other side.

Muscles Worked: Your butt, hamstrings, lower back, and neck.

4. Seated Forward Fold (Pascimottanasana):
Sit on the floor with your legs outstretched in front of you, your feet flexed, and both arms straight up overhead. Bend forward from the waist and bring your forearms to the outside of your legs as you let your head hang down.

Muscles Worked: Your back, hamstrings, and neck.

5. Single-Leg Hamstring Stretch (Janu Sirsasana):
Sit on the floor with your legs outstretched in front of you, your feet flexed, and your hands in your lap. Bend your left knee and release it out to the left side as you bring your left heel into your upper thigh. Bend forward from the waist and bring your forearms to the outside of your extended leg as you let your head hang down. Hold, then repeat on the other side.

Muscles Worked: Your back, hamstrings, and neck.

6. Seated Twist (Ardha Matsyendrasana):
Sit on the floor with your legs outstretched in front of you, your feet flexed, and your hands in your lap. Bend your left knee and release it out to the left side as you bring your left heel into your upper thigh. Bend your right knee, lift your foot off the ground, and place it on the floor outside your left thigh. Place your right hand on the floor behind you for support. Reach your left elbow up over your right knee and press it against your knee as you twist to the right. Open your shoulders and reach your left fingertips up toward the ceiling. Hold, then repeat on the other side.

Muscles Worked: Your hips, butt, and back.

7. Groin Stretch:
Sit on the floor with your knees bent and souls of the feet touching so your knees fall out to the sides. Slowly bend forward from the waist and let your head drop toward the floor as you walk your hands straight out in front of you.

Muscles Worked: Your hips, back, and neck.

8. Ankle to Knee (Supta Agnistambhasana):
Lie on the floor on your back with your knees bent and the soles of your feet on the ground. Lift your right foot up off the ground and turn the knee out to the right as you place the outside of your right ankle on top of your left thigh. Keeping your lower back on the floor, take both hands behind your left thigh, and pull your left thigh in toward your chest as you press into your right thigh with your right forearm. Hold, then repeat on the other side.