7 Yoga Exercises to Recover from Injury 

Sole Stretch

Stretches the deep layer of calf muscles that moves the toes and supports the foot arch while targeting sole muscles and connective tissue.Tuck your toes and get on your hands and knees. Sit on your heels and slowly bend your hips back. 

Supta Padangusthasana

Stretches the hamstrings and the tissue around the back of the hip, thigh, and calf, which tugs on the foot when tight.Lay on your back, wrap a strap around your right foot, and raise your right leg.

Sucirandhrasana

It loosens up tight hips that happen a lot in runners, which limits the movement of the leg muscles, puts more stress on the back of the leg, and makes the plantar fascia more tense.

Uttanasana

Cross your left ankle over your right while standing. Fold forward and place your hands on the floor, block, or chair with your knees slightly bent. To avoid back rounding, raise your sitting bones and pull your ribs away from your pelvis. 

Anjaneyasana

Low Lunge with right leg forward. Lift hips back till they are precisely over the ground knee. In this posture, you want to retain your hips over your back knee (pull your front foot back if needed) instead of leaning forward and stretching the hip flexors. 

Supta Gomukhasana

Lay on your back and cross your knees. Keep your head down and hug your knees to your chest. If it feels pleasant to stretch, remain. If not, flex your feet, grip your ankles, and bring them to your hips. 

Gomukhasana

By rotating the arms both inside and outside, you can stretch the whole rotator cuff. If this pose hurts your shoulders, do it in a warm shower. If you can't reach your hands, hold on to a strap or towel.

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