Sore Core? These Stretches Will Help

Sore Core? These Stretches Will Help

We’ve all been there: you give it your all during a tough workout| and the next day your core feels tender with every breath. Instead of waiting for this sensation to ease on its own| give your middle a little help. You don’t need to go to a long and tough yoga class u2014 it’s important to let your body rest! u2014 but these three poses will help stretch things out. Hit the floor to feel as good as new.

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| Upward Facing Dog

Upward Facing Dog can do wonders for a tight chest or lower back| but it can also provide some welcome relief to sore hip flexors and core muscles. Be sure to keep your thighs off the floor for the optimal stretch in this pose.

  • Begin at the front of your mat in Mountain Pose. Inhale to lift your arms up| and exhale to fold forward into Standing Forward Bend.
  • Inhale and look up with a flat back and| as you exhale| step or jump your feet back into a Four-Limbed Staff Pose.
  • Inhale a breath as you scoop your chest forward| balancing on the tops of your feet and your hands| coming into Upward Facing Dog. Lower your head back between your shoulder blades. Pull your shoulder blades down your back| and hold for five breaths.

Source: Louisa Larson Photography

| Bow Pose

Bow Pose will stretch out your entire torso big-time! Beyond offering a sore core help| it’s an essential pose to try if you’re looking to improve your digestion.

  • Lie on your belly. Bend your knees and hold onto the outside edge of your right ankle and then your left. Once you have a firm hold of each ankle| try to keep your toes together| either pointing or flexing your feet. Lift your feet up as high as you can| and shift your weight forward so you’re resting on your naval instead of on your pubic bone.
  • Hold for five deep breaths| and then slowly release.
  • Take a few breaths on your belly| then kick up again for another Bow Pose.

Source: Louisa Larson Photography

| Bridge Pose

For a sore| tight| or tender lower belly| Bridge Pose can really help you stretch things out. Whenever I’m feeling tight around my hips or stomach| this is one of the first poses I take on my mat! Focus on pushing your hips up and slightly toward your toes. Even the tiniest adjustment can make a huge difference here.

  • Lie flat on your back with your arms along the sides of your body| palms facing down. Bend your knees| placing your heels as close as you can to your bum.
  • With your palms and feet pressing firmly into the ground| lift your hips up. Keep your palms on the mat| or clasp your hands together below your pelvis| extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough| you can also hold your ankles.
  • Stay here for five deep breaths| lifting your hips up as high as you can.

Source: Louisa Larson Photography