Use these 5 yoga poses when your muscles are sore

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Are you a fairly active person, or happen to be training for something like a Spartan race or half-marathon? If you happen to be a pretty active person (on and off the yoga mat) then we’re guessing that on any given day, parts of your body including your hamstrings, calves, and inner and outer hips may be pretty dang sore. This soreness also results in extreme tightness. Luckily, for you, yoga can help you loosen these muscles and improve the time it takes to recovery from your training regimen. Here are five of the most effective yoga poses you can do to combat the nagging pains associated with an active lifestyle.

Deeper Reading: Finding Yoga Classes that Don’t Injure You

Low Lunge for Hip Flexors

Standing at the top of your mat, step back to crescent lunge with the right foot, then slowly lower your back knee down. Adjust your legs as necessary to keep the front knee directly over the ankle and your back leg long and in line with your hip. Let your head hang down to add a fascial release to this stretch. Stay here for 5 to 8 breaths, gently stretching the hip flexors. Switch sides.

Downward-Facing Dog

Downward dog can be a great way to release tight calves. Start by gently peddling the legs out, pausing on each side to first notice which one is tighter (are you right-handed and right-leg dominant?). Knowing more about your body will help you to support, release, and equalize your defaults and resulting areas of tightness. Hold when it’s tight for up to 5 deep breaths.

Pigeon Pose

From dog, draw your right knee forward until your shoulders are over your wrists. Angle your knee toward the right edge of your mat and the sole of your foot toward your left. Lower the right leg to the mat. Place a block or blanket under your right sitz bone. You can either stay seated to continue getting a hip flexor release or lower your chest to the mat. Repeat on the left.

Runners Lunge

From dog, draw both knees down to the mat in table pose. Keep your hips over your left knee and extend the right leg forward. This is my favorite hamstring release because it’s effective, and from here you can see which of the three hamstring muscles are the tightest. That’s right—there are three hamstrings, semitendinosus, semimembranosus and biceps femoris—and you can only stretch as far as the tightest one. Find which one is tightest by gently, slowly, rotating the foot in a windshield-wiper motion. Then hold on the tightest one for 3 to 5 more breaths. Switch sides, then step back to table. Next, shift to seated and swing both legs around to the front.

Upavista Konasana for Inner Groin

Open the legs to wide-enough angles that you feel the adductors, your groin muscles, stretch. Place your fingertips on the mat between them and lift the heart, letting the lower back drop very gently forward. Stay here if you feel enough or continue to slowly lift your heart up first, then lower down (keeping your spine long and lifted). Work gently, patiently, and with a sense of compassionate curiosity. This is a chance to learn more about your body, its tendencies, defaults, and tightness—and then to start to therapeutically release and equalize.