A deep tissue massage can work wonders for relieving muscle tension and restoring mobility. But what you do afterward plays a big role in how your body processes the benefits. That’s where post-massage yoga comes in. Practicing gentle yoga poses after a massage helps your muscles relax further, encourages lymphatic drainage, and supports your overall recovery.
Why yoga after massage helps
After a massage, your muscles are warm, your fascia is loosened, and your nervous system is in a more relaxed state. Adding yoga to your massage recovery routine helps you:
- Increase circulation: Gentle movement encourages blood flow, which supports healing and removes metabolic waste.
- Extend relaxation: Slow, mindful poses help maintain the calm state your body enters during massage.
- Reduce soreness: Stretching after a massage can ease any residual tightness or prevent soreness the next day.
- Support lymphatic drainage: Yoga encourages natural detoxification, which pairs well with the effects of a deep tissue massage.
Whether you’re dealing with chronic tension or just had your first deep tissue session, integrating yoga can help your body absorb the full benefit.
Best gentle yoga poses to do after a massage
Keep it simple. The goal of post-massage yoga is to restore, not exert. Use props like blocks, bolsters, and blankets to support your body. Hold each pose for 1 to 3 minutes while breathing deeply.
1. Child’s pose (Balasana)
This resting posture releases tension in the lower back and shoulders. Kneel on the floor, bring your big toes together, and sink your hips back toward your heels. Stretch your arms forward and let your forehead rest on the mat.
2. Supine twist
Lie on your back and hug your knees into your chest. Let them fall to one side while you extend your arms out like a T. This pose helps release the spine and supports digestion and detoxification.
3. Legs up the wall (Viparita Karani)
Sit sideways next to a wall, then swing your legs up as you lie on your back. This gentle inversion improves circulation and reduces swelling in the legs.
4. Cat-cow stretch
Come to all fours and move slowly between arching your back (cat) and dropping your belly (cow). This flow loosens the spine and encourages mindful movement without strain.
5. Reclining bound angle pose (Supta Baddha Konasana)
Lie on your back with the soles of your feet together and knees open wide. Use pillows under your knees for support. This restorative pose opens the hips and calms the nervous system.
Tips for your post-massage yoga session
- Wait 30 to 60 minutes: Give your body a little time after the massage before starting yoga, especially if you received deep pressure.
- Stay hydrated: Drink plenty of water to help your body flush out toxins.
- Keep it slow: Now is not the time for power yoga. Choose slow, mindful poses and focus on your breath.
- Listen to your body: If a pose doesn’t feel right, skip it. Your body knows what it needs.
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