Recovery Yoga

Benefits: Opens the heart and invites stillness into the body.

Affirmation: Serenity comes when I surrender.

Kneel on the floor, with your knees pointed forward and your feet stretched behind you. Now sit back on your heels so that your back is upright. You can put a pillow under your buttocks or knees for padding in order to be comfortable in the position; if you cannot kneel, sit on a chair so that your spine remains straight rather than hunched over. Relax your shoulders. Keep your chest open. Breathe deeply and slowly to help you relax the body and mind. Imagine that you are firmly planted like a mountain, energy going up your spine, feeling strong and serene.

Benefits: Releases tension in the shoulders and spine and relieves mental fatigue. Encourages feelings of safety and protection, as though you were in a womb of healing energy.

Affirmation: I rest in trust and patience.

Begin in Sitting Mountain Pose, sitting on your feet with your toes touching and your heels separated. Inhale.

As you exhale, gently lower your head to the floor in front of your knees. Place your hands, palms up, next to your feet. Completely relax the neck and shoulders. Hold this position while breathing for 5 minutes or as long as you are comfortable. Use pillows or bolsters for support under your torso or forehead if you have a tight lower back or stiff hips, knees, or ankles.

Benefits: Helps stretch the hamstrings and lower back. It also fosters a sense of calm and letting go, while gently stretching the spine.

Affirmation: I move forward with patience.

Sit on the floor with your legs extended in front of you. Sit up straight and rotate your ankles, flexing and stretching them. Keeping your feet flexed, inhale and lift your arms above your head. As you exhale, bend at the hips and lower your chest toward your knees. Keep your spine straight as you do this. Place your hands on your calves, ankles, or feet, wherever you can comfortably reach. Hold the pose for 10 breaths.

Benefits: Gently opens the pelvis and hips.

Affirmation: My spirit is as gentle as a butterfly.

Sit up straight. Bring the bottoms of your feet together, pulling them in toward your groin. Your knees should be out to the sides so your legs are like a butterfly's wings. Inhale. As you exhale, lean forward. Clasp your feet and begin pressing your forearms into your upper thighs, gently inviting your legs toward the floor. Breathe.

You can also lie back in the supine variation. Bring your arms out to the sides, and relax as you breathe deeply.

Benefits: Relaxes the legs and feet by relieving pressure.

Affirmation: As I relax, I gain insight, clarity, and ease.

Sit on the floor next to a wall, with your knees bent and your left hip and side barely touching the wall. Using your hands for support, slowly lie back and swivel your hips so that you can slide both legs up the wall and your buttocks press against it. You can let your arms relax either at your sides or on your belly.

Straighten your legs. (If you have tight hamstrings, bend your knees or move your buttocks farther away from the wall.) Hold the pose and breathe. You can place a pillow under your head or lower back for more support.

Benefits: Releases the lower back and lengthens the spine.

Affirmation: I hold myself with compassion.

Lie on your back and bring your knees in toward your chest. Wrap your arms around your knees and legs, hugging them toward you. Keep your chin slightly tucked so your neck stays long on the floor.

Hold the position and breathe.

Benefits: Releases the lower back and lengthens the spine. Increases flexibility of the spine, back, and ribs.

Affirmation: Everywhere I turn I see beauty.

Lie on your back and hug your knees into your chest. Keep your knees bent into your chest and place your arms out to your sides. Your palms can be up or down, whichever feels most comfortable to you. Inhale. As you exhale, move your hips and knees to the left as you turn your head to the right. Hold the position and breathe. When you are ready, do a gentle spinal twist to the other side.

Benefits: This basic pose of relaxation is done at the end of each hatha yoga session. It helps relieve the body of tension. It relaxes, rejuvenates, and replenishes the mind and body.

Affirmation: I allow myself to relax completely and surrender to my Higher Power.

Lie on your back and gently close your eyes. Place your feet and legs slightly apart.

Place your arms along the sides of your body with your palms facing up. Make sure your teeth are slightly parted so that your jaw is relaxed. Start taking some deep breaths. Lie absolutely still. Close your eyes, take deep breaths, and let healing energy restore any areas of the body or mind that have been depleted by stress or tension. Visualize healing energy flowing through your entire body. Relax your body, quiet your mind, and soothe your soul. Stay in this position for up to 20 minutes.