Child's Pose

Draw your arms out long in front of you, and let your forehead rest on the floor for Child's Pose. If you're working with sore muscles, you'll feel this stretch all over your body. As you breathe deep, let your hips sink closer and closer to your toes.

For a more intense shoulder stretch in this restorative posture, crawl out your fingers even further away from your body until your forearms are off the floor and your arms are actively engaged.

• Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
• Stay here for 10 long breaths.

Source: Laughing River Yoga

Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck. Pay special attention to aligning each movement with each breath to build the heat that will make your muscles loosen up; it's the way to make the most out of this effective asana.

• Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
• On the exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
• On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
• Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale for Cat Pose.
• Repeat for 10 rounds.

Source: Megan Wolfe Photography [2]

Downward Facing Dog

Activate your entire body, release stress in your legs and neck, and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time — but don't bail! This pose will get the blood pumping through your whole body.

Step your feet out a little wider than usual or pedal your feet one at a time to feel an even bigger release in your hips and the backs of your legs.

• From Cat-Cow, slowly come back to a neutral spine, then press back on your hands, and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
• Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V-shape called Downward Facing Dog.
• Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
• Hold for 10 breaths.

Source: Louisa Larson Photography [3]

Standing Forward Bend

Standing Forward Bend is another pose that looks like it's all relaxation, but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs, if that feels like too much on your body, give a little bend to your knees to create more space. Remember to breathe deep, and come up slowly.

• From Downward Facing Dog, keep your hands on your mat, and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back, and gaze slightly forward.
• As you exhale, engage your abs to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, trying to straighten the legs as much as possible. If this feels uncomfortable, allow your knees to have a little bend so you can focus on releasing your back.
• Place your hands on the ground, fingertips lining up with your toes.
• Hold here for 10 breaths.
• Slowly roll up one vertebrae at a time, and step back to Downward Facing Dog.

Source: Laughing River Yoga

Warrior 1

Warrior 1 starts bringing heat to your whole body. Keep your core and legs engaged with your hips facing the front of your mat. Equally sharing the weight of your body between your front and back legs will make this pose feel much more comfortable.

• After Standing Forward Bend, step back to Downward Facing Dog. Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
• Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
• Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward, and do Warrior 1 on the other side.

Warrior 2

Don't bail from Warrior 2! Stick with it to strengthen and stretch out tight and tired quads. Draw your shoulder blades back and towards each other to engage your entire back body and open up your chest.

• From Warrior 1, extend your arms out in T-position as you rotate your torso to the left, coming into Warrior 2. Ideally you want your front thigh to be parallel to the ground and your right knee directly over your right ankle. Press into the outside edge of your left foot to prevent from collapsing into your arch. Make sure your shoulders are stacked directly above your pelvis.
• Once you've checked yourself for correct alignment, gaze past your right fingertips.
• Hold for five breaths. Step your left foot forward, and do this pose on the other side.

Reverse Warrior Pose

Take the edge off your back and stretch a tight side body out long with Reverse Warrior — and don't be concerned with how far back your top arm can reach! You want to feel a big stretch in the side of your body while keeping your bent knee in line. You'll lose the integrity of this pose (and might pull something else!) if you attempt to reach back too far.

• From Warrior 2, gently arch back and rest your left hand on the back of your left leg. Raise your right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips and press your front knee forward so it's directly over your right ankle.
• Remain here for five breaths. Lift your torso up, place your hands on the floor, and move back into Downward Facing Dog. Step your left foot forward, and do this pose on the left side.

Source: Louisa Larson Photography [6]

Pigeon

Tight hips and sore tush will feel a huge release in Pigeon Pose. Focus on proper alignment with your legs and only drop your arms and head on the ground when you feel open and comfortable. Keeping your gaze forward with your forearms resting on the ground (pictured) might be exactly what you need when you're working with a sore body.

• From Reverse Warrior on your left side, cartwheel your hands to frame your left foot on your mat. Gently heel-toe your left heel in towards your right hip, resting on the outside of your left thigh.
• Exhale to lower your forearms to the floor. Stay here, or flatten your torso on your left shin for a deeper stretch.
• Breathe deeply for five breaths before stepping back to Downward Facing Dog. From Downward Facing Dog, step your right leg between your hands before taking Pigeon Pose on the other side. Once you've completed the pose on both sides, step back to Downward Facing Dog.

Head-to-Knee Pose A

Target your hips, lower back, and hamstrings as you sink into Head-to-Knee Pose A. It's equal parts a restorative stretch and big leg opener — exactly what you need when you're working with a sore body.

• From Downward Facing Dog, slowly lower your knees to your mat, and swing your legs around so you're sitting on your bottom with your legs out straight in front of you in a quick Staff Pose.
• Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
• Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot — the right hand holds the left wrist.
• Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
• Then release your hands, sit up, and switch sides. This time the left knee will be bent, and the left hand will hold the right wrist.

Source: Jenny Sugar at Yoga Vermont [8]

One Knee to Chest

Show your lower back, hamstrings, and glutes even more love with this quick and effective stretch.

• From Head-to-Knee Pose A, slowly come up to seated, and lay down on your back with both legs long in front of you (just like Corpse Pose). From here, gently bend your right knee into your chest as you extend your left leg down.
• Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
• Keep your left leg relaxed in a comfortable position.
• Hold for five breaths, and then repeat with the right knee bent.

Reclining Spinal Twist

When your back is sore and tired, few things are more soothing and effective than a good spinal twist. This spinal twist will feel absolutely amazing, and you might even hear some cracks in your back!

• After moving through One Knee to Chest on both sides, bring your right knee back up and then cross the right knee over your torso to the left as you extend the left leg to the floor.
• Extend your arms out in a T-position, and turn your head to the left.
• Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
• Use your abs to lift your knee back to center. Hug both knees in and then switch sides, crossing the right knee over the torso to the left side. Gaze to the right, relaxing for another five breaths. Then hug both knees into the chest.

Corpse Pose

Relax! You just gave all your muscles some serious TLC. Take a long Savasana to come back to center before you move on with your day feeling less tight and way more comfortable.

• Release the legs to the floor. Bring about 15 to 20 inches between your feet, allowing them to fall open with your toes pointing out. Extend your arms a few inches away from the body, with your palms facing up.
• Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through your spine as much as possible, and try to press the small of your back into the floor.
• Close your eyes and enjoy the stillness for a few minutes.