Yoga Sequence For Recovery

Whether you're recovering from surgery, addiction or simply muscle soreness, a restorative yoga routine may be helpful. Yoga teacher and author Judith Lasater, Ph.D., describes restorative yoga poses as "active relaxation" and recommends them at times when you feel fatigued, stressed or weak. Ask your doctor before starting a yoga routine.

Centering

To center and prepare yourself for your restorative yoga practice, start in a stress-reducing pose such as "legs up the wall." Lie down on your back with your legs stretched up a wall. Relax your arms naturally and close your eyes. Now begin a simple breathing exercise such as "centering breath." Take a long inhale and a long exhale. Return to normal breathing for a few cycles.

Forward Bends

If you're recovering from a substance addiction, practicing forward bends may assist you in recovery, according to clinical psychologist Marcie Berman, Ph.D. In the beginning, use a chair to assist you. Come to a standing position and face the seat of the chair. Bend your knees and place your hands or arms on the seat of the chair. Relax your head and straighten your legs by bringing your tailbone up toward the ceiling. Stay in the pose for 30 seconds.

Viniyoga

Try taking a Viniyoga class if you're recovering from surgery. Viniyoga is a relaxing form of yoga that focuses on gentle poses performed with awareness and connection to the breath. Founder of the American Viniyoga Institute, Gary Kraftsow, says Viniyoga is an individualize system of yoga that can be practiced by everyone. The study of the Yoga Sutras, an ancient yoga text, is also part of Viniyoga.

Relaxation Poses

To recover from simple everyday stress and muscle soreness, practice a few minutes of restorative yoga each day. You can even do some restorative yoga postures at your desk. While sitting in your office chair, simply bend forward and try to touch the floor. While in a standing position, step back a few feet away from your desk. Bend forward and rest your hands on the desk and relax your head.