10-Minute Yoga: Active Recovery Yoga (for Rest + Recovery Days)

An Active Recovery Yoga Workout for your rest days! Use this 10-Minute Yoga Flow to recover from intense workouts.
It's 8 yoga stretches to relieve tight muscles, support healthy muscle recovery, increase range of motion and decrease lower back pain.
👉STRETCHING is SO important, but often overlooked. Whether you sit at a desk all day OR you're an active runner...Our muscles get compressed so I created this quick, 10-minute recovery yoga to cool down after intense workouts or release tight muscles on your rest days.
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✨THE WORKOUT: 10-Minute Yoga: Active Recovery Yoga✨
► EQUIPMENT: None, just your bodyweight!
🌟 My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
We'll flow from one pose to another, working out any sticky points as they come up. Stay with me, or flow at your own pace.
It looks like this:
✔️ 8 Yoga Stretches
⏰ Yogi Beginners - hold each yoga pose for approximately 30 seconds.
⏰ Advanced Yogis - hold each yoga pose for approximately 60 seconds (or longer as needed).
►8 Active Recovery Yoga Stretches
1️⃣ Forward Fold + Thoracic Spine Rotations
2️⃣ Downward Facing Dog
3️⃣ Puppy Dog Stretch
4️⃣ Low Lunge Hip Rocks
5️⃣ Half Kneeling Quad Stretch
6️⃣ Child’s Pose
7️⃣ Legs Up the Wall Stretch (OR Wide Leg Forward or Seated Fold)
8️⃣ Reclined Squat (OR Supported Yogi Squat)
►TIME STAMPS:
00:00 Workout Introduction
00:38 Forward Fold + Thoracic Spine Rotations
01:50 Downward Facing Dog
02:40 Puppy Dog Stretch
03:30 Low Lunge Hip Rocks
04:25 Half Kneeling Quad Stretch
07:05 Child’s Pose
08:00 Legs Up the Wall Stretch
09:00 Reclined Squat
❤️ Learn more about the benefits of daily stretching as well as how to do these 8 yoga poses in this post: www.nourishmovelove.com/recov...
► Cue up your favorite music, press 'play', and let's stretch it out!
Here's my workout playlist: spoti.fi/32fRMuK
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🌟MORE of My MOST POPULAR STRETCHING ROUTINES on KZbin:
►5-Minute Warm Up for At Home Workouts -- • 5-Minute Warm Up for A... ​
►5-Minute Daily Mobility Routine (For All Levels) -- • 5-Minute Daily Mobilit...
►5 BEST Hip Flexor Stretches -- • 5 BEST Hip Flexor Stre...
►10-Minute Full Body Stretch Routine + Cool Down -- • 10-Minute Full Body St... ​
►10-Minute Full Body Foam Roll -- • The 8 BEST Foam Rollin... v​
►10-Minute Morning Stretch + Mobility - • 10-Minute Morning Stre...
►10-Minute Dynamic Warm Up (Mobility + Cardio) -- • 10-Minute Dynamic Warm...
►15-Minute Daily Mobility Workout (No Equipment) -- • 15-Minute Daily Mobili...
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#activerecovery #yogaathome #yogaworkout

[@nicoleszpila4934]

Oh my goodness would love like 20 minute version of this where you just hold the stretches longer 😌 this felt AMAZING!! Happy Friday!!

[@nourishmovelove]

Something to add to the list! Thanks for sharing!

[@tovameguira6381]

Felt like stretching this morning so I did 3 of your stretching videos resulting in an aaaaamazing 30 mins stretch!! My hips and lower back are so tight! Plssss do more! Btw, I love your attitude and your passion towards mommies. Although I’m young, I love hearing your little pregnancy advice...I learn so much! Thank you, see you in a few hours for my glute burner! 🙌🏽🤩

[@nourishmovelove]

I love that so much -- way to go, Tova!! I'm sure your body loved that longer stretch session after all these workouts you've been crushing lately! Thank you so much for always taking the time to comment, I appreciate it so much!

[@Doraevey]

Thank you for this, It's helps me a lot on my recovery days, yesterday I dit kettlebell hiit exercises and my muscle was so tight and hurt, but this helped me loosen up and recover thank you. I will be adding this workout in my recovery days

[@nourishmovelove]

Thank you for choosing to sweat with us! Keep up the great work!

[@tovameguira6381]

Ahhh again so so good!! Seriously, is there a way I can support you?? Do you have a Patreon? I can’t get my mind over the fact that these videos are free... it’s so CRAZY! 🙌🏽💓

[@nourishmovelove]

You are seriously SO KIND! Honestly the best thing you can do is continue sharing with anyone you think might enjoy these videos! I appreciate all the comments + likes so much too, that helps us show up in other people's feeds! 💕

[@tovameguira6381]

@@nourishmovelove ahh amazing then! I already got my mom hooked on your videos and maybe my sister too!

[@carrrieriewe]

Perfect for a recovery day... exactly what I needed. Thanks!

[@nourishmovelove]

YEAH! Nice work!

[@tovameguira6381]

Never gets old!! SO excited for the new 10 min stretch coming up! 🤩🙏🏼

[@nourishmovelove]

YEAH!!! So glad you love these stretches and are putting them to good use!

[@chantalsumiye1700]

Thank you Lindsey for this active recovery yoga/stretching workout. My body thanks you. I really needed it today.

[@nourishmovelove]

YES! A great way to recover from a tough week of workouts! I'm so glad you enjoyed this one!

[@missgenclement745]

Great stretch to use after your workout!!! I love the follow along. I did this twice after my workout this am. Thank you Lindsey!

[@nourishmovelove]

YES so good to unwind after a workout! Awesome work!

[@user-by6sm2zf1h]

You're all right.

[@nourishmovelove]

YEAH!

[@lillianhernandezpaz6410]

just completed the 10 min ab workout and this was just the icing on the cake, these stretches just felt incredible.., and I loved this.🙌💪💯✔

[@nourishmovelove]

Way to crush this workout! You are so awesome!

[@sandrajaneth5872]

Today I have lower back pain and my knees also hurt, so I will start my routine with this Active Recovery Yoga, and I will look in your videos for a Pilates or yoga routine that helps me work all the muscles of the body to protect the bones, I also want do some low-impact, high-intensity cardio, but no jumping jacks, no burpees, no lunges. Thank you for providing us with modifications in some exercises that many of us cannot do in all your routines. God bless you.

[@nourishmovelove]

Thanks for sweating with us!

[@tovameguira6381]

Did this before bed!! Felt so good! Please please do more of these quick 10 mins follow along stretching videos 🙌🏽🤩. They are so amazingly helpful 💓

[@nourishmovelove]

YES!! Check out our 10 minute morning mobility + 10-minute upper body stretch -- you might like those as well!

[@tovameguira6381]

Amazing as always, love these videos!! Did this before a looooong road trip to loosen up and move a bit in the morning! Thanks so much, I can always count on you! 🤩🙏🏼

[@nourishmovelove]

YEAH I love getting a good stretch in before spending time in the car! Enjoy your trip!

[@harrietwilks5472]

you never get bored with NML! After yesterday's arm workout this was just what I needed. You guys are the best! So much content!!

[@nourishmovelove]

Love this! SO important to listen to your body, thanks for sweating with us!

[@melyssahensler8670]

LOVE the guided stretch videos! I am very bad about taking time to stretch, even though it is an important part of recovery, so these videos are so helpful.

[@nourishmovelove]

I'm so glad you found this helpful, Melyssa!! Awesome work! I swear, sometimes these "slower" workouts are the ones I think benefit the most from a guided video -- otherwise I'm so much more likely to skip out early haha!

[@esmith7381]

Great flow! Perfect time frame to add on at the end of a workout. Thank you!!!

[@nourishmovelove]

I'm so glad you enjoyed this one!! Awesome work!

[@blueisis02]

I discovered you through reddit and I IMMEDIATELY subscribed! I'm getting back into moving my body and LOVING your beginner's workout series! Thank-you so much for all the encouragement in the vids and modifications!

[@nourishmovelove]

AH love this! So happy found found your way to NML and are loving our workouts! You are so awesome!

[@kim5720]

You’re such a great instructor!! Thank you for your videos!!! 🥰

[@nourishmovelove]

Ah thank you! So glad you're loving the workouts!

[@robertacavalli1971]

Thanks you. I start the day with this. Grateful

[@nourishmovelove]

Way to go!! One of my favorite ways to start the day!

[@meganengland5123]

Thank you for making these videos!

[@nourishmovelove]

So glad they're helpful!

[@brookeanderson6650]

After this week's other workouts, I needed this today!

[@nourishmovelove]

RIGHT?! So good to stretch it out! Awesome work!

[@nicolestork-hestad3874]

More of these, please! Rest days are better with some easy, intentional movement where I trick myself into stretching and mobility 🤣

[@nourishmovelove]

Always important to listen to your body! Here is a playlist for more stretching videos -- kzbin.info/aero/PLpa0d6IJAhbgX5P5C1QohK7fdfhZ2gIxA

[@christinacolney]

Cant wait

[@nourishmovelove]

SO needed after this tough week of workouts! You're going to love!

[@lindsaygonzalez5401]

I am 3 months postpartum and a friend shared your 30 day postpartum workout calendar with me which begins with this and beginner abs. I’ve just begun it but excited to finish. Thank you so much for providing it free!! Doing this just a few times with kegels has already eased some intense pelvic girdle pain I had due to a weak core. Cannot thank you enough!!!

[@nourishmovelove]

I'm so happy you found your way here! Keep up the great work!

[@ericafriedmanwellness]

Love the mobility/recovery videos too!

[@nourishmovelove]

So glad you are putting these to good use! Nice work!

[@esmith7381]

Met my stretch goal this week by adding this video on to 3 of my workouts. Thank you!!

[@nourishmovelove]

YES!! I love that so much! You got this!

[@maribelrivas768]

This was really nice! I especially liked the ones against the wall. Will definitely do this one over and over, thank you!

[@nourishmovelove]

YES those are some of my favorites too!! So good for those tight hips and hamstrings!

[@allierohlfs345]

awesome stretches! so good to cool down after your intense workouts 😁 thanks so much!

[@nourishmovelove]

I'm so glad you loved this one!

[@kathrynfriedlund3280]

Have been dealing with some ferocious round ligament pain - this felt really good! I really appreciate your pace and helpful explanations and how you keep everything upbeat! Love this, thank you so much!

[@nourishmovelove]

Way to go! So glad this helped! Way to stretch it out!

[@courtneyshanahan8908]

Absolutely loved this flow! Enjoyed that wall exercises at the end .

[@nourishmovelove]

Way to crush this yoga workout! You are so awesome!

[@stacyrosendo1015]

I’m 8 weeks postpartum as well and it was and is so nice to have this resource and encouragement during my postpartum for my first baby

[@nourishmovelove]

So glad this was helpful for you!

[@dianangigilove]

Needed! Felt great

[@nourishmovelove]

YAY! Nice work!

[@laurisa]

This was so nice to have so I could make sure I was really staying in each stretch vs when I do it alone I feel like I don't hold it as long. Thank you so much!

[@nourishmovelove]

I feel the same way!! I like following along with a video too just for accountability! Awesome work!

[@tamikadeyo257]

These moves felt really good after really pushing myself to my max capability with the workouts. I will definitely be using these moves when I need a good stretch for my body. Day four done.

[@nourishmovelove]

I'm so glad! Way to go!

[@Ilovefeatherss]

This feels so good on my hips! Especially that stretch on one knee!!

[@nourishmovelove]

I'm so glad to hear that!

[@esmith7381]

Can't say it enough, love this flow! Thank you!!!

[@nourishmovelove]

It's truly one I come back to all the time!! I'm so glad you are loving it!

[@esmith7381]

Still loving this flow! I can always make time to add this in the my strength training plan. Thank you!

[@esmith7381]

I absolutely love this flow! I know I've already commented, but it's so good. I'm setting a goal of adding this in 3 times a week instead of just randomly.

[@nourishmovelove]

I appreciate your comments so much!!! I'm so glad you loved this one!

[@tovameguira6381]

Sooo exited for this one to use as a cool down or as a little break from the lifting😂🙈. Challenged myself again with this crazy push day and I loved it!! 💓

[@nourishmovelove]

Yes, always nice to have a good recovery flow! Can't wait to share!

[@dreamlily7797]

Thank you

[@nourishmovelove]

YEAH way to get it done!

[@monicabergstrom5568]

Thank you Lindsay! I found your blog in September and it is what I've been looking for my whole life. 😃 You are so talented and motivating. I have always made working out a priority but with your expertise I am finally reaching another level, and people in my life are noticing. Too bad you weren't around when I was having my babies.🤣

[@nourishmovelove]

Ahh Monica you just made my day! I'm so glad you're enjoying the workouts and putting them to good use! AWESOME WORK!

[@jakeriddell5017]

Thankyou, i feel so much better! im about to run through it again!

[@nourishmovelove]

SO glad you are feeling better! Keep coming back for more NML workouts!

[@ApolloF22]

U are my hero jake

[@gator_momma_30]

I'm excited....I'm about 6 weeks post-op C-section and starting the 30 day workout plan 😱😱😱

[@nourishmovelove]

You've got this!

[@azulagirl325]

Forgot to post yesterday. Day 4 of the 30 day challenge. I did this plus another restorative yoga class for my active recovery day.

[@nourishmovelove]

Way to go!

[@ChrisZemdegs]

Namaste 🙏

[@nourishmovelove]

Thanks for giving this one a try!

[@bryssadahl9616]

Thanks for this video needed to stretch my body after work before bed 🛏️❤️

[@nourishmovelove]

Love it! You are so awesome!

[@jennybarrett2753]

Am I going to use this video or your cool down one as my default stretching accountability video?!? Oh noooo a choice I don't want to make! Know that in my goofy answer, I am so grateful for this video and can't wait to do it. I am looking forward to the day you create a lower body/hip/leg stretch vid (for those sticky spots).

[@nourishmovelove]

I'm so glad you love this one and are putting it to good use! So important to stretch it out!

[@kellypantaleoni5166]

Used this after a walk with my husband and it stretched out all the kinks💖 Thank you for these recovery options🥰

[@nourishmovelove]

YES so important!! I'm so glad you enjoyed this one, Kelly!

[@chrisbruno1086]

✔️ having some Achilles issues but still wanted to move today, thank you!

[@nourishmovelove]

I hope you are doing okay! Thank YOU for sweating with us!

[@shaquillee.]

💜

[@nourishmovelove]

So glad you liked this one, way to go!

[@ainazazimzade8914]

♥

[@nourishmovelove]

Nice work!

[@s.swadeshfitness1967]

👌👌👌👌👌

[@nourishmovelove]

WAY TO GO!

[@chrisbruno1086]

☑️

[@nourishmovelove]

Love this active recovery day!

[@SkellyMC]

Missing that wall on the end 🥲

[@nourishmovelove]

A spicy ending!

[@tinamilam2407]

What’s the footwear you are wearing it looks so comfortable

[@nourishmovelove]

They're barre socks from Pointe Studio! I love that they have a little grip on the bottom!

[@real77630]

Do you have any books

[@nourishmovelove]

I do not! All content is free on my website and KZbin! -- www.nourishmovelove.com/