7 Gentle Yoga Stretches to Soothe Sore Muscles

If you're dealing with sore muscles, tension from sitting too long, or post-workout stiffness, yoga can offer natural and lasting relief.

Here are seven yoga poses that not only ease muscle pain but also promote overall flexibility and relaxation.

Child’s Pose (Balasana): Gently stretches the lower back, hips, and thighs. It eases back and shoulder tension and calms the mind—great for relaxing after a long day.

Downward-Facing Dog (Adho Mukha Svanasana): Stretches the spine, shoulders, and legs while boosting blood flow. It relieves stiffness and helps lengthen the entire body.

Legs Up the Wall (Viparita Karani): Reduces swelling in the legs, soothes lower back pain, and promotes full-body relaxation—perfect after standing or walking.

Cobra Pose (Bhujangasana): Strengthens the lower back, opens the chest, and improves posture. Also helps relieve mild back pain and stiffness.

Reclined Pigeon Pose (Supta Kapotasana): Deeply stretches the hips and glutes, helps release tension from sitting, and eases sciatic pain.

Cat-Cow Pose (Marjaryasana-Bitilasana): A gentle spinal flow that loosens the back and neck, improves mobility, and warms up the body before deeper stretches.

Supine Twist (Supta Matsyendrasana): Releases tension in the back and spine, supports digestion, and helps the body relax and recover.