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Athletic Recovery

This document provides instructions for 54 yoga poses for athletic recovery. The poses include seated forward folds, twists, inversions like downward facing dog, standing poses like mountain pose, hip openers like pigeon pose, and restorative poses like corpse pose. The poses target areas like the wrists, shoulders, hips, hamstrings, and spine to aid recovery following athletic activity.

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lala2000_ro
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435 views7 pages

Athletic Recovery

This document provides instructions for 54 yoga poses for athletic recovery. The poses include seated forward folds, twists, inversions like downward facing dog, standing poses like mountain pose, hip openers like pigeon pose, and restorative poses like corpse pose. The poses target areas like the wrists, shoulders, hips, hamstrings, and spine to aid recovery following athletic activity.

Uploaded by

lala2000_ro
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Ina Ionas

Reference Sequence: Athletic Recovery

1. Easy Pose Sukhasana 2. Easy Pose Neck Side Stretch 3. Revolved Easy Pose 4. Easy Pose Wrist Stretch
Sukhasana Neck Side Stretch Parivrtta Sukhasana Sukhasana Wrist Stretch

5. Easy Pose Variation Side 6. Seated Cat Pose Upavistha 7. Easy Pose Bound Hands 8. Bowing Yoga Mudra Seated
Bend Sukhasana Variation Side Marjaryasana Sukhasana Baddha Hasta Sukhasana Bowing Yoga Mudra
Bend

/
9. Wrist Joint Rotation 10. Wrist Bending 11. Seated Torso Circles 12. Seated Shoulder Rolls
Manibandha Chakra Kundalini Circles

13. Table Top Pose 14. Table Top Hip Circles 15. Balancing Table Pose 16. Tiger Pose Variation 1
Bharmanasana Bharmanasana Hip Circles Dandayamana Bharmanasana Vyaghrasana Variation 1

/
17. Puppy Dog Pose Uttana 18. Gate Pose Parighasana 19. Thread The Needle Pose 20. Table Top Pose
Shishosana Variation Leg Side Urdhva Bharmanasana
Mukha Pasasana Variation Leg
Side

21. Downward Facing Dog 22. Downward Facing Dog 23. Three Legged Downward 24. Dangling Pose Baddha
Pose Pose Cross Legged Adho Facing Dog Pose Variation Hasta Uttanasana
Mukha Svanasana Cross Legged Stacked Tri Pada Adho Mukha
Svanasana Variation Stacked

/
25. Mountain Pose Tadasana 26. Standing Squat Pose Knee 27. Toe Balance Prapadasana 28. Toe Squat Pose Head To
Movement Knee

29. Twisted Toe Squat 30. Garland Pose Malasana 31. Garland Pose With Block 32. Bound Garland Pose Flow
Parivrtta Prapadasana Under Hips Malasana With Baddha Malasana Vinyasa
Block Under Hips

/
33. Dangling Pose Baddha 34. Intense Leg Stretch Pose 35. Intense Leg Stretch Pose C 36. Revolved Wide Legged
Hasta Uttanasana Prasarita Padottanasana Prasarita Padottanasana C Forward Bend Pose Parivrtta
Prasarita Padottanasana

37. Wide legged squat over 38. Intense Side Stretch Pose 39. Tree Pose Vrksasana 40. Mountain Pose Tadasana
one leg Skandasana Parsvottanasana

/
41. Standing Forward Fold 42. Table Top Pose 43. Staff Pose Dandasana 44. Staff Hand To Big Toe Pose
Pose Uttanasana Bharmanasana Padangustha Dandasana

45. Staff Pose Strap 46. Sitting Swan Pose 47. Frog Pose I Apaavrita 48. Seated Straddle Pose
Dandasana Strap Mandukasana Upavistha Konasana

/
49. Criss Cross Shoulder 50. Shoulder Stretch Pose 51. Reclined Cow Face Pose 52. Half Happy Baby Pose
Stretch Supta Gomukhasana Ardha Ananda Balasana

53. Supine Spinal Twist Yoga 54. Corpse Pose Savasana


Pose I Supta Matsyendrasana I

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