Stay loose: four yoga poses to soothe stiff, aching muscle

THE NEXT TIME you wake up with sore, stiff muscles after attempting a new exercise or vigorously working out, try this drug-free way to ease your pain: yoga. A 2004 study published in the Journal of Strength and Conditioning Research found that yoga helps reduce the discomfort of this condition, called delayed onset muscle soreness, by So percent. It could be because yoga "elongates and relaxes the muscles," says Sally Barber, co-owner of the Westfield Yoga Center in Massachusetts and a collaborator on the study. Plus, yoga gives you greater body awareness, so you'll be less apt to overexert yourself in the future. Try these beginner-friendly poses, recommended by Barber, to relieve aches while lengthening and strengthening your thighs, calves, and ankles.

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standing forward biend

Stretches the hamstrings, calves, and hips; strengthens the thighs and back; calms the nervous system.

A| Stand with you r feet hip-distance apart and your spine long. Inhale as you raise your arms toward the sky.

B| Exhale and bend forward at the hips, keeping your head in line with your spine and your arms straight. If your hamstrings are tight, you can bend your knees slightly. Otherwise, keep your legs straight but don't lock your knees.

C| Lower your arms to the ground and place your fingertips on the ground beside your feet or in front of you, keeping your hips aligned over your ankles. If you can, keep your knees straight and flatten your palms on the ground. If not, bend your knees slightly and hold onto the sides of your calves. Press your heels firmly into the ground and extend your tailbone upward.

Rest your head and relax your shoulders, focusing on the stretch in your hamstrings. If you feel a pulling sensation in a bony area (around your tailbone, for example) or in a joint, bend your knees to make the stretch less intense. Hold the pose for 30 to 45 seconds. Then, keeping your torso straight, lift from your hips to rise to a standing position.

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downward-facing dog

Stretches the hamstrings, calves, and arches of your feet; strengthens the back and arms.

A| Come onto your hands and knees; align your wrists with your shoulders and your knees with your hips. Spread your fingers and flex your feet so you're resting on your toes. Bring your shoulder blades together and move them down your back.

B| Slowly lift your hips up and back while keeping your knees bent. Keep your head and neck between your upper arms and gaze at your mat. As you lift your hips, extend your tailbone toward the sky and shift your shoulder blades down your back toward your tailbone.

C| Gently straighten your legs and press your heels toward the ground, lowering them only as far as they can go without discomfort. Rotate your thighs slightly inward and press your pelvis back.

Hold this pose for 5 breaths; as you improve, you can work toward holding this pose for up to 3 minutes.

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warrior one

Stretches and strengthens the thighs, calves, and ankles; builds confidence.

A| Stand with your feet about 4 feet apart. Turn your left foot out 90 degrees and turn your right foot in 45 degrees. Rotate your torso so your hips and shoulders face in the same direction as your left foot. Keeping both feet pressed into the ground, raise your arms over your head with your palms about shoulder-width apart.

B| Slowly bend your left knee until your thigh is parallel to the ground and your knee is aligned over your left ankle--not extending over your toes. If you feel unstable, shorten the distance between your feet.

Gaze straight ahead. For more of a challenge, press your palms together and gaze up. Hold for 5 full breaths, then return to the starting position. Repeat on the right side.

extended triangle pose

Stretches and strengthens the thighs, knees, ankles, and spine; stretches the hips, groin, hamstrings, and calves; aids digestion and improves respiratory function.

A| Stand with your feet about 4 feet apart and facing forward. Bring your arms out to your sides with your palms facing down. Move your left foot forward a few inches and turn it out 90 degrees to the left, so your left heel forms a straight line with the arch of your right foot. Keep your left leg straight but don't lockyour knee. Turn your head to the left to gaze over your left hand.

B| Keeping your arms straight and your hips facing forward, lean out over your left foot, shifting your hips back slightly. Stretch through your left arm.

C| Bend your torso to the left until it's parallel to the ground, and place your left hand on the ground beside your left heel. If you can't comfortably reach the ground, place your hand on your left shin or ankle or on a yoga block. Extend your right arm up toward the sky, keeping it in a straight line with your left arm (so your upper body forms a T shape). Rotate your right palm to face forward. Look down at your front foot.

D| For more of a challenge, turn your head to the right and look up toward your right hand.