How to add recovery to your workout routine

Active vs. Restorative Recovery

I’ve been getting a handful of questions about the difference between active recovery and restorative recovery and the benefits they have on your workout routine. Here is a quick breakdown using pigeon pose!

Active Recovery:

  • Faster Paced
  • Great for warming up
  • Use throughout the week/on active recovery days
  • You’ll move in and out of moves at a quicker pace to promote blood flow and muscle healing

Restorative Recovery:

  • Slower paced
  • Great for end of week or evening
  • Focuses on breath work

You’ll stay in moves a bit longer and focus on slowing your breath to help your body to relax and recoverBoth forms of recovery are excellent to add into your practice and can help you move more freely in your body. They will not only help you to FEEL your best, but can also help alleviate chronic pain, reduce injuries and improve overall performance. Want to add both recoveries into your routine? Check out our complete Mobility Recovery program!

How to do the pigeon pose:

  1. From downward dog, bring right knee toward your right wrist and bend so that your right ankle is in front of your left hip.
  2. If you’re new to this position, keep your left ankle closer to your left wrist. If you need a bigger stretch, move your left ankle out so that your shin is closer to parallel with the yoga mat.
  3. Return to downward dog.
  4. Repeat on other side.

*Tip: If you’re experiencing knee discomfort, try placing a pillow or yoga block under your right glute and moving your right ankle toward the front-edge of your mat.

Now that we’ve gone over the ins and outs of active and restorative pigeon pose, give it a try and let me know how it goes!

Be sure to join the Private JUST MOVE Facebook Group for more tips and to connect with community members!

Always remember to listen to your body and modify when needed! Have questions or need modifications for any of the exercises? Email our team at