I’m blaming the walking lunges.
Last week, I completed my first solo HYROX race in London. It started out enjoyable—until my lack of proper preparation caught up with me at the second-to-last workout station.
Skipping the Gym for Walking Works Only If You Walk Continuously 30 Minutes at 5 Kilometres Per Hour
Every few steps of walking lunges, with a 45lb sandbag resting across my shoulders, triggered intense quad spasms. I managed to push through and finish the course, but in the days that followed, delayed onset muscle soreness (DOMS) hit hard.
Everything I Tried to Ease the Soreness
I experimented with light active recovery, used a massage gun and compression boots, stretched regularly, and focused on rehydration and refuelling with plenty of carbs and protein—yes, including pepperoni pizza.
Remove Scratches From Glass Cooktops at Home Using Simple Methods Without Expensive Replacement
Still, nothing worked quite as well as a five-minute yoga flow I came across on Instagram. Ironically, the thing that helped me recover was getting off my feet.
My Experience With the Bedtime Yoga Flow
This four-move bedtime routine, shared by yoga teacher Leanne Lent via Yoga-Go, is designed to support better sleep quality.
The legs up the wall pose stood out the most. It helped calm my central nervous system, improve circulation, and made my legs feel noticeably lighter and less tender.
According to a 2024 research review, these effects are linked to lymphatic drainage and improved venous return, which helps move deoxygenated blood from the legs back to the heart. This process supports reduced swelling and helps clear lactic acid.
While Lent holds this pose for 60 seconds, I extended it to two to three minutes. After a brief pins-and-needles sensation in my feet and calves, a deep sense of relaxation followed.
The child’s pose that came next eased tension in my chest, hips, and lower back. I found the reclined butterfly pose slightly demanding on my hips, so using extra cushions under the knees helped.
The routine finished with a reclined twist, which gently mobilised my thoracic spine and encouraged full-body circulation.
How to Do the Five-Minute Bedtime Yoga Routine
Legs Up the Wall
Time: 60 seconds
- Remove pillows and move your hips close to the wall or headboard.
- Extend your legs straight up against the wall.
- Lie back, relax, and breathe deeply.
Child’s Pose
Time: 60 seconds
- Kneel with knees wider than hip-width and place a pillow in front of you.
- Sit back onto your heels and fold forward, resting your chest on the pillow.
- Extend your arms forward or rest them by your sides.
- Take slow, deep breaths.
Reclined Butterfly Pose
Time: 60 seconds
- Lie on your back with pillows positioned on either side of your hips.
- Bend your knees, bring the soles of your feet together, and let your knees fall onto the pillows.
- Breathe deeply and adjust cushion height to suit your mobility.
Reclined Twist
Time: 60 seconds per side
- Lie on your back with knees bent, legs together, and arms stretched out.
- Slowly lower your knees to one side with control.
- Hold, then repeat on the opposite side.
