Should you do yoga before or after your workout? Well, the answer depends on your fitness goals.
"Yoga is a great way to warm up before exercise and cool down afterward," says Khyati Gupta, a certified yoga coach at MyYogaTeacher. "It helps improve mobility, reduce injury risk, and support muscle recovery," she adds.
So, when should you include yoga in your routine? Let’s dive in!
Incorporating yoga before a workout offers several benefits, such as:
Incorporate these dynamic yoga poses to warm-up the body:
Cat-Cow Pose: Warms up the spine and improves mobility.
Ragdoll Pose: Loosens up the lower back and hamstrings.
Hip Rotations: Loosens the hips, improves mobility, and reduces stiffness.
Shoulder Rolls: Relieves tension, increases shoulder flexibility, and improves posture by opening up the chest and upper back.
Forward and Backward Bends: Improves spinal flexibility and mobility.
Jumping Jacks: A dynamic movement to raise body temperature and improve circulation.
Post-workout yoga helps the body transition into recovery mode, reduces soreness, and prevents stiffness. Here’s why yoga after a workout is beneficial:
These poses help cool down the body and aid recovery:
Happy Baby Pose: Stretches the lower back and relaxes the hips.
Puppy Pose: Releases tension from the shoulders and back.
Reclined Butterfly Pose: Opens the hips and promotes relaxation.
Reclining Pigeon Pose: Stretches the hip flexors and glutes.
Child’s Pose: This is an ultimate relaxation pose that helps calm the body and the mind.
Don’t know how to start? Book a free 1-on-1 session and learn these yoga poses from a dedicated coach.
Yoga Before Workout
Yoga After Workout
✅ Prepares the body for activity
✅ Enhances recovery
✅ Ensures smoother movement
✅ Reduces muscle soreness
✅ Increases range of motion
✅ Helps lower heart rate gradually
✅ Sets intention for workout
✅ Promotes deeper stretching
Still wondering when you should include yoga to your exercise routine? There’s no single "best" time to do yoga—it all depends on your goals.
So instead of asking whether yoga is better before or after a workout, focus on what your body needs and incorporate yoga to your routine accordingly!
If you’re a beginner, consider working out under the guidance of a coach. Book a free 1-on-1 session today!
The best type of yoga before a workout is dynamic and mobility-focused. Gentle, active stretches help warm up the body, improve circulation, and activate muscles. Focus on movements like cat-cow, rotations, and shoulder rolls to open up joints and improve range of motion. Avoid long-held static stretches before intense workouts, as they may relax the muscles too much.
After a workout, restorative and deep stretching yoga is ideal. Yin yoga or Gentle yoga helps relax the muscles, improve recovery, and prevent stiffness. Poses like child’s pose, reclining twists, and pigeon pose release tension, improve flexibility, and aid in muscle recovery. This helps your body cool down and reduces post-workout soreness.
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