5 Post-Workout Yoga Stretches to Avoid Muscle Cramps

DOMS — Delayed Onset Muscle Soreness or the pain you feel after working out can discourage you from sticking to a regular workout schedule. 

How can you avoid it? Well, it is very important that you cool your body down before you resume the day’s activities. "Just as the body needs to be warmed up before starting your exercise regimen, similarly it needs to eased out of any physical activity. There is lactic acid build up in your muscles that occur during your workout, stretching often soothes the body, and restores the body’s energy and balance," says Grand Master Akshar, yoga-preneur and lifestyle coach.

Here are some simple poses that you can practice after your workout. Just hold each asana for at least 10-20 seconds or as much you are comfortable. You can repeat each pose up to three times to reap the full benefits. 

1.      Tadasana

·        Stand tall with big toes touching and heels together.

·        Draw in your abdominals and relax your shoulders rolling them back and downward

·        Breathe 5-8 breaths while actively engaging your leg muscles.

·        Interlock your fingers and lift both arms

·        Slowly lift your heels up, hold and release gently.

 

2.      Bhujangasana (Cobra Pose)

·        Lie down flat on your stomach with palms placed under your shoulders

·        Keep your feet together, with toes on the ground

·        Inhale completely (Purak), hold your breath (Kumbakh) and then lift your head, shoulders and torso up at a 30 degree angle

·        Ensure that your navel remains on the floor, your shoulders are broad and head slightly raised upwards

·        Pressure on your toes– This activates the Sun (Right) and Moon (Left) channels which are connected to your lower back 

·        Hold the posture for 10 seconds

·        Slowly bring your torso down and then exhale breath (Rechak) – This breathing technique is therapeutic

3.      Twisted Cobra Pose (Triyaka Bhujangasana)

 

·        Lie down flat on your stomach with palms placed under your shoulders

·        Keep your feet apart, at a distance of about 2ft with outer toes on the ground

·        Inhale completely (Purak), hold your breath (Kumbakh) as you lift your head, turn to look over your right shoulder at your left heel

·        Hold the posture for about 10 seconds, turn to the front and exhale as you bring your torso down

 

4.      Adho Mukha Svanasana

·        Start on your fours, ensuring palms are under the shoulders and knees below hips

·        Lift the hips up, straighten the knees and elbows, and form an inverted ‘V’ shape

·        Now keep the hands shoulders width apart. Fingers point ahead

·        Put pressure on your palms and open your shoulder blades

·        Try to push your heels to the floor

·        Keep your eye focused on your big toes

 

5.      Chakrasana

·        Lie down on your back

·        Fold your legs at your knees and ensure that your feet are placed firmly on the floor

·        Bend your arms at the elbows with your palms facing the sky. Rotate  your arms at the shoulders and place your palms on the floor on either  side beside your head

·        Inhale put pressure on your palms and legs and lift your entire body up  to form an arch

·        Relax your neck and allow your head to fall gently behind