52 MIN Yoga for Sore Muscles — Deep Stretch & Recovery Flow

This 52-minute yoga practice is designed for days after a tough workout, when your muscles are feeling tight and sore (also known as DOMS). You'll move through deep hip openers, a full vinyasa flow with Warrior 2 and low lunges, and seated twists before finishing with an extended shavasana. It's a complete recovery practice for your whole body, not just a quick stretch. 00:00 Reclined Breathing Warm-Up – Intention Setting 03:07 Reclined Full Body Stretch – Warm-Up Right Leg 03:15 Reclined Knee Hug with Rotation – Hip Stretch 04:31 Extended Leg Point & Flex – Hamstring Stretch Left Leg 04:52 Reclined Knee Hug with Rotation – Hip Stretch 06:21 Extended Leg Point & Flex – Hamstring Stretch 06:48 Reclined Alternating Knee-to-Chest Flow – Hip Stretch Right Leg 07:14 Extended Leg Ankle Circles – Ankle & Foot Mobility 07:45 Reclined Hand-to-Foot Side Stretch – Hamstring Stretch 08:32 Reclined Figure Four (Pigeon) – Hip Stretch 09:24 Reclined Figure Four Side Drop – Hip & Oblique Stretch Left Leg 10:12 Extended Leg Ankle Circles – Ankle & Foot Mobility 10:50 Reclined Hand-to-Foot Side Stretch – Hamstring Stretch 11:32 Reclined Figure Four (Pigeon) – Hip Stretch 12:46 Reclined Figure Four Side Drop – Hip & Oblique Stretch 13:47 Happy Baby Pose – Hip Stretch 14:09 Reclined Butterfly Stretch – Hip Stretch 14:38 Reclined Full Body Stretch with Ankle & Wrist Circles – Warm-Up 15:07 Reclined Straddle Stretch – Inner Thigh Stretch 15:38 Seated Forward Roll to Tabletop – Transition Flow 15:52 Cat-Cow Stretch – Spine Mobility 16:36 Puppy Pose – Shoulder & Spine Stretch Right Leg 17:18 Low Lunge Hip Circle – Hip Mobility Stretch 17:46 Runner's Lunge Calf Stretch – Hip Stretch 18:05 Half Pigeon Twist – Hip & Spine Stretch 18:35 Seated Wide-Leg Forward Fold – Hamstring & Inner Thigh Stretch Left Leg 20:09 Low Lunge Hip Circle – Hip Mobility Stretch 20:47 Runner's Lunge Calf Stretch – Hip Stretch 21:11 Half Pigeon Twist – Hip & Spine Stretch 22:48 Seated Wide-Leg Forward Fold – Hamstring & Inner Thigh Stretch 23:45 Downward Facing Dog – Full Body Stretch 24:14 Down Dog to Low Lunge Twist Flow – Sun Salutation 27:02 Standing Forward Fold Flow with Swan Dive – Sun Salutation 28:05 Standing Back Bend Flow – Cool-Down 28:41 Standing Forward Fold with Clasped Hands – Shoulder Stretch 29:07 Chaturanga to Cobra Flow – Sun Salutation 29:32 Standing Forward Fold Flow (Repeated) – Sun Salutation Right Leg 30:22 Low Lunge Half-Split Flow (Ardha Hanumanasana) – Hamstring Stretch 30:53 Low Lunge Twisted Knee-Out Variation – Hip Opener Left Leg 31:58 Low Lunge Half-Split Flow (Ardha Hanumanasana) – Hamstring Stretch 32:31 Low Lunge Twisted Knee-Out Variation – Hip Opener Right Leg 33:41 Down Dog to Twisted Lunge (Knee-to-Elbow Kick) – Hip & Balance Exercise 34:35 Straddle Forward Fold – Hamstring Stretch Left Leg 35:42 Down Dog to Twisted Lunge (Knee-to-Elbow Kick) – Hip & Balance Exercise 36:44 Seated Straddle Side Stretch – Oblique Stretch 37:50 Warrior 2 to Side Angle Flow – Standing Yoga Pose 41:48 Child's Pose – Cool-Down 42:26 Sphinx Pose – Ab & Back Stretch 43:11 Seated Forward Fold – Hamstring Stretch Right Leg 43:36 Seated Half-Lotus Side Stretch – Hip Stretch 44:01 Seated Half-Lotus Backbend (Table Top Lift) – Hip & Core Stretch Left Leg 44:25 Seated Half-Lotus Side Stretch – Hip Stretch 44:54 Seated Half-Lotus Backbend (Table Top Lift) – Hip & Core Stretch 45:21 Seated Forward Fold – Hamstring Stretch 45:26 Reclined Knee Hug Rock – Cool-Down 45:39 Reclined Twist – Cool-Down 47:05 Reclined Full Body Stretch with Ankle & Wrist Circles – Cool-Down 47:17 Shavasana – Final Relaxation 50:24 Closing Reclined Stretch & Roll to Side – Cool-Down 51:22 Closing Seated Meditation – Gratitude Practice