It can be difficult to give up your fitness programme, even for a day, if you have grown to enjoy it. You know how important it is to move your body, set objectives, and experience a tremendous surge of endorphins for your mental health and overall well-being. However, if you don't give yourself a good rest day, you're setting yourself up for future failure.
See, if you don't get enough rest and recovery, your risk of injury, persistent weariness, burnout, and boredom — all of which can cause you to abandon your seemingly unbreakable dedication to exercise — skyrockets. So, while it may seem contradictory, taking a day off from your arduous or rigid routines may actually help you achieve your goals more quickly – and painlessly.
"Stretching is a vital aspect of relaxation and rehabilitation because it helps both your body and mind reset and prepare for all the difficulties ahead," explains Phyllicia Bonanno, a Sweat yoga instructor.
Bonanno's active recovery routine, which starts with breathwork and then uses nine various stretches centered around beginner-friendly yoga poses to release tension from head to toe, is available below.
Workout for Active Recovery
How it works: To find a present, start with some mild breathing and meditation. Then, work your way through these nine yoga pose stretches, holding each one for the allotted breath before moving on to the next.
You'll need: a soft surface or a mat to cushion yourself.
Breathing Meditation in a Seated Position
Take a seat on the mat in a comfortable position and concentrate on your breathing. Breath will provide you with power, strength, balance, and attention for each pose during the practise.
Take five to ten deep breaths.
Stretching on one side while seated
1. Reach and extend your left hand to the sky while grounding your right hand on the floor next to your right hip from a seated, cross-legged position.
2. With the lifted hand, feel the stretch across the side of the body.
Count three deep breaths. Repeat on the other side.
Twist while seated
1. Place your right hand on the floor behind your hips and your left hand on your right knee.
2. Twist your body and look over your right shoulder. With each breath, twist a little more.
Count three deep breaths. Repeat on the other side.
Cow Cat
1. Begin with hands under shoulders and knees under hips in a tabletop position.
2. Take a deep breath in and let your belly drop as your gaze lifts.
3. Curl and round your spine as you exhale, gazing at your belly button.
Take five deep breaths.
Lunge at a Low Level
1. From the cat cow position, lift and plant your right foot on the mat between your hands.
2. Bend deeply into your front knee, keeping your back knee on the ground.
Take 5 deep breaths, then switch sides and do Half-Split (below).
Half-Split
1. Sit back onto the heel of the back leg from a low lunge.
2. Straighten your front leg and fold your torso forward.
Take five deep breaths. On the opposite side, repeat the Low Lunge and Half-Split.
Flow of the Cobra
1. Begin by lying face down with your hands beneath your shoulders. Inhale and elevate your chest with your palms, stretching your abs and tightening your glutes to protect your low back.
2. Take a deep breath and exhale to return to the mat.
Take five deep breaths.
Pose of a Pigeon
1. Begin in the downward dog position (from high plank, lift hips to form an upside-down "V" shape with body).
2. Lower leg onto the floor with the shin parallel to the front of the mat, bringing the right knee to the right hand as the right foot meets the left hand.
3. Lower your forearms slowly in front of your shins.
Take five to ten deep breaths. Repeat on the other side.
Bound Angle in a Reclined Position
Allow knees to splay open when the soles of feet meet when lying face-up on the floor.
Put one hand on your heart and the other on your stomach.
Take five to ten deep breaths.