Yoga for Muscle Recovery: Best Poses, How‑To & Why It Works
Please welcome Dean Pohlman, the founder of Man Flow Yoga, creator of the bestselling Body by Yoga DVD Series, and author of the #1 New Release Yoga Fitness for Men, to the Go Beyond Blog! His mission is to make yoga more accessible by focusing on the fitness and performance aspects of yoga. For more tips on integrating yoga into your workout routines, technique pointers, workouts, and more, be sure to check out Dean's website ManFlowYoga.com and follow him on Facebook, Instagram, and Youtube!
After an intense workout, your muscles need more than rest — they need movement, circulation, and gentle support. Yoga offers a powerful tool for recovery: combining stretching, mobility work, and mindful breathing to help flush lactic acid, improve blood flow, reduce tension and inflammation, and support faster muscle repair.
In this guide, we walk you through why yoga works for recovery, the best post‑workout yoga poses, and how to build an effective recovery routine that fits any schedule.
5 Yoga Poses for Muscle Recovery
1. Pigeon
This one is essential for hip health. It targets your glutes, hips, and even your outer quadricep head to release soreness in your lower body and lower back. Make sure to focus on the external rotation of the hip for the best results.
Image courtesy of Dorling Kindersley Publishers and Dennis Burnett
2. Reclined Strap Stretches
This is a very passive stretch that takes a lot of focus. Simply lie on your back, extend one leg, and wind a strap around your lifted foot. Pull it straight back, to the outside, and to the inside to effectively target your inner and outer thighs, and hamstrings.
Images courtesy of Dorling Kindersley Publishers and Dennis Burnett
3. Thread the Needle
This one is incredible for your shoulders. From a child’s pose, slide one arm through the opposite knee and shoulder to target the muscles surrounding your shoulder blade. This prevents injury in your shoulder and helps to strengthen your rotator cuff.
Image courtesy of Dorling Kindersley Publishers and Dennis Burnett
4. Reclined Twist
This basic twist is essential to a healthy spine, but if you want to make it a little more effective than you should pay attention to technique. Try pulling your exposed ribs down toward the ground and tightening your belly button to spine to really get a nice stretch in the lower back and outer hip.
Image courtesy of Dorling Kindersley Publishers and Dennis Burnett
5. Happy Baby
Our inner thighs and hamstrings and get tight from running, any athletic movement involving a change of direction, and most weighted lower-body exercises. Use this stretch to gently release tension in the backs and inner thighs to get back to what you enjoy doing with less soreness.
Image courtesy of Dorling Kindersley Publishers and Dennis Burnett
Take Your Yoga Practice (and Gains!) to the Next Level
Want to learn more about these poses and start doing yoga on a regular basis? Get step-by-step technique walkthroughs, target areas, benefits, and modifications for over 50 postures, 25 routines, 3 programs, and MUCH more from Dean’s new book, Yoga Fitness for Men. Don’t let the title fool you - this book is equally useful for women.
Message from Dean: Once you purchase the book, send your order confirmation to help@manflowyoga.com. My team and I will hook you up with 6 video routines from the book (over 3 hours of content!) to complement your yoga training.
Dean Pohlman is the founder of Man Flow Yoga, creator of the bestselling Body by Yoga DVD Series, and author of the #1 New Release Yoga Fitness for Men. Within just a month of its release, Dean's book Yoga Fitness for Men has already received over 50 Five-Star reviews on Amazon and has claimed the #1 New Release in 3 categories including Men’s Health, Yoga, and Stretching (as of June 25). His mission is to make yoga more accessible by focusing on the fitness and performance aspects of yoga. A former college lacrosse player, Dean stumbled into a yoga studio on accident and has been going back ever since. Dean lives in Austin, TX with his fiancee, Marisa, and 2 dogs, Kaya and Tron.
Frequently Asked Questions (FAQ)
Can yoga after workouts replace rest days or sleep?
No — yoga is a useful active‑recovery tool, but quality sleep, nutrition, and rest remain essential for muscle repair and growth. Yoga complements, not replaces, those fundamentals.
Will yoga decrease muscle gains if I’m lifting heavy?
Not if used wisely. Gentle yoga or restorative poses help with mobility, joint health, and recovery — which can support overall gains. Avoid intense yoga styles right after heavy lifting to prevent overstretching or fatigue.
How often should I do recovery‑focused yoga?
1–3 times per week is a good starting point. Even short 10–20 minute sessions on rest days can improve flexibility, circulation, and reduce soreness.
Is yoga effective for reducing DOMS (delayed onset muscle soreness)?
Yes. Gentle stretching and mobility work promote circulation and reduce muscle tightness — helping to ease soreness and speed up recovery.
Can beginners with no flexibility still benefit from yoga recovery?
Absolutely. Choose gentle poses and focus on breath and alignment — over time, you’ll build mobility, strength, and recovery capacity.
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