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From Gym to Yoga for Recovery: How One Practice Led to Another
When you take the right steps toward self-improvement, new and unexpected opportunities often emerge. Though I had some awareness of ‘yoga for recovery,’ I didn’t anticipate how it would weave into my path. After leaving rehab, I started going to the gym on my wife’s advice. She wanted to keep me engaged in the evenings—when my alcohol cravings hit hardest. At first, the gym was just a distraction, but with time, I found myself enjoying it. I became stronger, more disciplined, and eager to improve. I initially started working out at the gym as part of my recovery journey, which I wrote about in detail here.
During this period, I focused on bulking up. “You need more carbs and protein,” my coach advised. “Try eating five meals a day, and if you can afford it, add whey protein.” Unfortunately, my financial situation didn’t allow for expensive supplements. I relied on eggs, pulses, vegetables, rice, and roti for my nutrition. But then, a thought struck me—it’s not just about what I eat, but what my body digests.
Rather than relying on digestion pills, I remembered an old, natural remedy—Yoga. I had practiced yoga in school and participated in yoga camps at work and knew that certain Asanas (poses) improve digestion. It seemed like a small step—just five minutes of practice each morning. Little did I know that this decision would shape my recovery journey in ways I never imagined.
Starting Small: My First Struggle with Yoga for Recovery
That evening, I dug through my old iron box and found my dusty yoga mat. The next morning, unsure where to practice, I decided to keep it private and stayed in my bedroom. I laid the mat down and attempted three simple digestion-aiding poses: Bhujangasana (Cobra Pose), Uttanpadasana (Raised Leg Pose), and Naukasana (Boat Pose).
Within seconds, my back ached, my legs trembled, and I struggled to hold each position for more than 30 seconds. I felt like a rusty hinge rather than a yogi. Frustration crept in—how had I lost so much flexibility and strength? My mind wavered. Wouldn’t it be easier to just take digestion pills? But I had already gained some confidence from my gym sessions. My physical strength was growing alongside the weights I lifted, so I decided to give yoga a fair chance. I would practice for at least a week and reassess.
Embracing Change: Moving Beyond the Bedroom
My Yoga mat became my habit cue. Even on days when I felt sluggish or unmotivated, unrolling it on the floor was a signal for me to start. It reminded me that even a short session was progress. If you’re starting your yoga journey for recovery, investing in a comfortable, non-slip mat can make a huge difference. Here’s the yoga mat I recommend.
A few weeks later, my wife discovered my secret practice. “Why don’t you go to the terrace? The fresh air will do you good.”
“I don’t know,” I admitted. “I don’t feel confident. What if someone sees me? My poses aren’t even correct.”
She smiled. “You’re not practicing yoga to impress anyone. You’re doing it for yourself.”
Her words resonated with me. The next morning, I stepped onto the terrace. The air was crisp and cool, carrying the scent of dew-kissed leaves. A gentle warmth began to spread as the soft morning sky transitioned from the night’s embrace. As I unrolled my mat and flowed through my poses, the rising sun painted the horizon with delicate hues. I heard birds chirping their cheerful melodies and felt the gentle morning breeze caress my skin. A sense of tranquility washed over me, grounding me in the present moment. Something shifted inside me. My digestion poses started turning towards real “Yoga for recovery.
The 10 Asanas That Transformed My Recovery
Over time, my practice evolved. My flexibility improved, and my daily yoga routine expanded. These 10 Asanas became the foundation of my recovery:
- Adho Mukha Svanasana (Downward-Facing Dog): “My heels still have a conversation with the mat, but the stretch from my calves to my hamstrings feels deeply satisfying.”
- Ushtrasana (Camel Pose): “Leaning back into Camel Pose feels like a courageous act of self-acceptance. It’s a heart-opener that reminds me to embrace new possibilities.”
- Paschimottanasana (Seated Forward Bend): “This forward bend remains a constant challenge, testing my flexibility and patience. But every inch I gain is a victory, a tangible reminder of my resilience.”
- Bhujangasana (Cobra Pose): “Cobra Pose was one of my first, and now it’s one of my strongest. It’s a fantastic way to boost digestion and keep my back flexible and strong.”
- Pawan Muktasana (Wind-Relieving Pose): “Simple, yes, but Wind-Relieving Pose is so effective for digestion and gut health. It’s a gentle way to show my body some love.”
- Uttanpadasana (Raised Leg Pose): “My legs still tremble a bit in Raised Leg Pose, but I can hold it a little longer each day. It’s a testament to my growing strength and another great pose for gut health.”
- Naukasana (Boat Pose): “Core strength is the bedrock of yoga, and Boat Pose really fires up my stability. It also engages my core for better digestion. It’s a challenging but rewarding pose.”
- Halasana (Plow Pose): “My toes only whisper to the floor in Plow Pose, but the inversion brings a sense of calm and a welcome change of perspective.”
- Setubandhasana (Bridge Pose): “My Bridge Pose has come a long way! It’s become so pronounced that my sons now use it as a tunnel—a playful reminder of my progress. “
- Balasana (Child’s Pose): “I choose to end my practice with Child’s Pose. It’s a simple, yet powerful way to ground myself, release any tension, and find a moment of quiet reflection.
Beyond the Poses: How Yoga for Recovery Changed My Life
I had started practicing yoga for recovery for digestion, but it became one of the key pillars of my sobriety and well-being. After hitting rock bottom, my mind was full of anxiety, doubts, and overwhelming stress. But every time I stepped onto the mat, I felt my thoughts quieting.
Yoga taught me patience, discipline, and self-acceptance. It showed me that showing up matters more than getting it right—a lesson I had never understood during my drinking days.
Just like yoga, prayer has been a crucial pillar of my recovery, providing me with strength and peace.
What’s Next in My Yoga for Recovery Journey?
So far, I’ve shared only the physical aspect of my yoga practice. But after completing my Asanas, I dedicate time to pranayama (breathing exercises) and meditation. These practices have played a significant role in my emotional healing, helping me manage stress and maintain balance in my recovery.
In my next blog, I will dive deeper into the role of pranayama and meditation in recovery—how controlled breathing and mindfulness have transformed my mental well-being.
Final Thoughts: Yoga for Recovery is a Lifelong Journey
My yoga practice is far from perfect, but it has been life-changing. Yoga for recovery has helped me regain control over my mind and body, proving that healing is not about perfection—it’s about consistency and effort.
If you are struggling with recovery, stress, or lack of direction, I encourage you to start small. Even five minutes on the mat can make a difference. Over time, those minutes add up to something powerful.