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Yoga flows

Yoga for CrossFit: a 25-minute recovery-day class for wrists, shoulder blades and the upper back, long, quiet hip holds and slow breathing

A 25-minute class for a rest day or after a class, once or twice a week. It covers what high-intensity functional training loads that a lifting mobility class doesn't: the wrists (front racks, push-ups, handstands and burpees), shoulder-blade control for gymnastics and overhead moves, and turning the upper back, then two long, quiet hip holds in the style of yin yoga and a slow-breathing rest. For the squat, hinge and overhead positions lift by lift, use our yoga for weightlifters class instead. The structure is our editorial choice and untested: no trial has tested yoga in CrossFit athletes, and it won't make you recover faster. It sits beside coaching, scaling and strength work, never instead.

25 minBeginner12 movesWallBack · Abs · Forearms · Shoulders · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLying on your back, knees bent; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoFists or forearms if your wrists are soreHarder: Half lord of the fishes (Ardha Matsyendrasana)

Wrists (about 4 minutes)

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoGentle circles and palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Quadruped wrist rocks10 slow rocks in each hand position
    Beginner · Forearms, Shoulders · 3D demoFingers forward, then turned out; rock only as far as is comfortableEasier: Wrist flexor stretchHarder: Straight-arm plank (high plank)
  3. Wrist flexor stretch2 holds of 20 s each arm
    Beginner · Forearms · 3D demoPalm flat on the wall, fingers pointing down; ease off if it tinglesEasier: Wrist circlesHarder: Quadruped wrist rocks

Shoulder blades and upper back (about 5 minutes)

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small lifts, thumbs upEasier: Wall angelHarder: Bent-over reverse fly
  2. Scapular push-up (push-up plus)2 sets of 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall if a shoulder or wrist is sore; only the shoulder blades moveEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Side-lying open book8 to 10 slow openings each side, pausing 2 seconds at the end
    Beginner · Back, Chest, Shoulders · 3D demoKnees together, so the turn stays in your upper backHarder: Thoracic rotation

Long, quiet hip holds (about 8 minutes)

  1. Low lunge (Anjaneyasana)2 min each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoHands on blocks and the back knee padded; let the front of the back hip open slowlyEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Reclined figure four (eye of the needle, Sucirandhrasana)2 min each side
    Beginner · Glutes · 3D demoHold behind the thigh, or rest the other foot on a wall; never press on the kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Rest (about 5 minutes)

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoWith glaucoma, or high blood pressure that isn't controlled, keep your hips on the floor or skip itHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoSlow breathing; roll to your side to get up

Tips

  • Do it on a rest day or after a class, not in the hour before a hard workout: long holds just before heavy or explosive work cost a little force. Before a class, use the CrossFit warm-up.
  • It won't speed recovery: stretching after hard sessions didn't bring strength or power back faster in trials. It's a calm, low-load way to spend a rest day.
  • Full rest-day version: stay in legs up the wall for 4 minutes and rest for 5 minutes at the end, as in our yin yoga for beginners class.
  • With a past wrist fracture or sharp wrist pain, skip the wrist rocks and do cat-cow on your forearms.
  • If a shoulder feels loose or has slipped, keep every shoulder move small and pain free, and see a physiotherapist (our suggestion).
  • If your muscles are far sorer, more swollen or weaker than the last session explains, or your pee is dark, don't do this class: get medical help the same day, as our CrossFit page says.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for crossfit: a 25-minute recovery-day class for wrists, shoulder blades and the upper back, long, quiet hip holds and slow breathing take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.