Don’t let sore muscles slow down your workouts. Try this 5-minute yoga for sore muscles routine to help reset your body.
You did it! You pushed through that workout yesterday, and you felt amazing—strong, accomplished, and proud.
…But then this morning happened.
You swung your legs out of bed and—ouch. Every muscle aches. Your arms feel like they’re made of lead, you’re wincing as you walk down the stairs, and the idea of lifting anything (even your coffee cup) feels like a monumental task.
I’ve been there so many times. I remember the first time I felt that deep, “day after” muscle soreness.
My initial pride from the workout was immediately replaced by a sense of shock and the discouraging thought, “I must have overdone it. There’s no way I can work out again this week.”
If you’re feeling that way right now, I want to let you in on a little secret: that soreness is a sign of progress, not failure.
It’s proof that you challenged your body, and it’s getting stronger. And the best medicine isn’t sitting completely still; it’s gentle, loving movement.
Think of this simple, 5-minute yoga for sore muscles recovery routine as Your Body’s Reset Button. It’s the kindest thing you can do for your hard-working muscles to relieve that stiffness and get you back to feeling great.
Disclosure: This site uses affiliate links. If you click on one of the links and make a purchase I may receive a small commission. This doesn’t change the price for you and helps to support this blog. To learn more about my policy, click here.
Contents
Why Gentle Movement is Your Best Friend on Rest Days
When your muscles are sore, your first instinct might be to avoid moving altogether. But light, active recovery is actually one of the best ways to feel better, faster.
When you gently stretch your muscles, you increase blood flow to the area. This helps deliver fresh oxygen and nutrients to the muscle tissue while clearing out the waste products that contribute to soreness.
It’s like a mini-massage for your muscles that helps them repair and rebuild, so you can get back to your fitness routine without being sidelined by pain.
7 Gentle Stretches to Press Your Body’s Reset Button
You don’t need to be flexible or have any yoga experience to do this yoga for sore muscles recovery routine. Just find a comfortable spot on the floor, wear something comfy, and breathe.
1. Cat-Cow Stretch
Why it Feels Good: This is a true gift for a stiff, achy back. It gently wakes up your spine, relieving tension in your lower and upper back.
How to Do It:
- Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
- As you inhale, drop your belly towards the floor and look up towards the ceiling (this is “Cow Pose”).
- As you exhale, press the floor away, round your spine up towards the ceiling, and tuck your chin to your chest (this is “Cat Pose”).
- Continue flowing gently between cow and cat for 5-10 breaths.
Make it Gentler: Place a folded blanket or towel under your knees for extra cushioning and comfort.
2. Child’s Pose
Why it Feels Good: This is the ultimate relaxation pose. It provides a gentle stretch for your entire back, your hips, and your shoulders, helping to release built-up tension.
How to Do It:
- From your hands and knees, bring your big toes to touch and spread your knees wide.
- Sit your hips back onto your heels.
- Fold forward, walking your hands out in front of you until your forehead can rest on the floor.
- Breathe deeply into your back, feeling it expand with every inhale.
Make it Gentler: If your hips are tight, place a pillow or folded blanket between your heels and your glutes to bring the floor closer to you.
3. Downward-Facing Dog (Optional Bent Knees)
Why it Feels Good: This pose is incredible for stretching out tight hamstrings, calves, and shoulders all at once.
How to Do It:
- From hands and knees, tuck your toes and lift your hips up and back, forming an inverted ‘V’ shape.
- Feeling extra sore? Keep your knees generously bent. This takes the pressure off your hamstrings and allows you to focus on lengthening your spine.
- Gently “pedal out” your feet, bending one knee and then the other, to slowly wake up your calves.
- Press firmly into your hands and keep your head and neck relaxed.
Make it Gentler: The bent knees are the main modification here! Don’t worry about getting your heels to the floor.
4. Low Lunge
Why it Feels Good: If you did squats or any leg workout, your hip flexors (the muscles at the front of your hips) are probably tight. This stretch provides targeted relief.
How to Do It:
- From hands and knees, step your right foot forward between your hands.
- Make sure your right knee is directly over your right ankle.
- Gently slide your left knee back a few inches until you feel a comfortable stretch in the front of your left hip and thigh.
- Rest your hands on your front thigh and breathe. Hold for 30 seconds before switching sides.
Make it Gentler: Keep your hands on the floor for balance and support. And always feel free to use that blanket under your back knee.
Related Posts:
- Beginner Family Yoga Routine to Try at Home {FREE Printable}
- How to Boost Your Fitness by Adding Yoga to Your Workout Routine
- A Quick Beginner Yoga Routine You Can Do at Home
5. Figure-Four Stretch
Why it Feels Good: This is a lifesaver for sore glutes and tight hips.
How to Do It:
- Lie on your back with your knees bent and your feet flat on the floor.
- Cross your right ankle over your left thigh, just above the knee. Keep your right foot flexed to protect your knee.
- Stay here if this is enough of a stretch. If you want more, reach through your legs and gently pull your left thigh in towards your chest.
- Hold for 30-60 seconds, then switch sides.
Make it Gentler: If pulling your thigh in is too much, just keep your left foot on the floor and focus on the stretch in your right hip.
6. Supine Spinal Twist
Why it Feels Good: Twists are fantastic for releasing tension throughout the back and can feel amazing after core work.
How to Do It:
- Lying on your back, pull your knees into your chest.
- Extend your arms out to the sides in a ‘T’ shape.
- Gently let both of your knees fall to the right side.
- Turn your gaze to the left, if it feels comfortable for your neck.
- Hold for 5 deep breaths, then bring your knees back to center and repeat on the other side.
Make it Gentler: Place a pillow under your knees when they are off to the side to lessen the intensity of the twist.
7. Legs-Up-The-Wall Pose
Why it Feels Good: This is the ultimate passive recovery pose. It helps drain lactic acid, reduce swelling in tired legs and feet, and instantly calms your nervous system.
How to Do It:
- Sit on the floor with one hip right up against a wall.
- Gently swing your legs up the wall as you simultaneously lower your torso onto the floor to lie on your back.
- Scoot your hips as close to the wall as is comfortable.
- Simply rest here with your arms by your sides, palms facing up. Close your eyes and breathe. Stay for 1-5 minutes.
Make it Gentler: This pose is already as gentle as it gets! Just enjoy it.
How to Create Your 5-Minute Yoga for Sore Muscles Recovery Routine
You don’t have to do all seven of these poses every time. The goal is to listen to your body.
Hold each stretch for about 30-60 seconds, or for 5-10 deep, slow breaths. Remember, this is not about pushing yourself.
You should only stretch to the point of gentle tension, never sharp pain. This routine is perfect for your rest days, as a cool-down after a workout, or even right before bed to help you relax.
Be Kind to Your Body
Your fitness journey is about getting stronger, and part of that is learning to recover smarter. Think of this yoga for sore muscles routine as you pressing Your Body’s Reset Button, a small act of kindness that thanks your muscles for their hard work.
The next time you’re feeling sore, promise yourself just 5 minutes. Choose three of your favorite stretches from this list, hold each one for a few deep breaths, and just notice the difference.
Your body will thank you.
What’s your favorite way to deal with muscle soreness? Share your tips in the comments below!
Follow me on Pinterest for more beginner exercise routines.
Pin this for later!!
You might also like…
I’m a busy mom of 3 turned Health and Fitness Coach and Self Defense Instructor. I help inspire other moms to reach their health, fitness, and weight loss goals. You can usually find me chasing my kiddos around, training Brazilian Jiu-Jitsu, or sneaking away to read romance novels. About Me