Five Recovery Yoga Poses for Eagle Nation

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Joseph Moehrholt discovered the impact of yoga through the transitions of moving as an Army spouse. He found that yoga can be adapted for even the toughest minds, and offers a way to not only give back to others but also to focus on himself and practice mindfulness.

In honor of #EagleNamasDay, Moehrholt, trained in trauma-informed yoga for the military community through Warriors At Ease, recommends five recovery poses for Eagle Nation that can be done any time, any where.

Easy Seated Pose

For Team RWB Eagles looking to recover through yoga, Moehrholt recommends taking time for an easy seated pose or meditation. Whether this pose is incorporated into a yoga practice, or done alone, it offers a way to connect and center the body. While practicing this pose, Moehrholt suggests taking some time to breathe and connect with yourself. 

“Take about five regular breaths, just casual in and out. Then start to grow them each by one second until you inhale for 5 and exhale for 5 seconds. Center into your body – taking notice of what is happening around you,” said Moehrholt.  


The sphinx pose has the potential to offer recovery benefits both in terms of stress reduction and strengthening. Stretching your psoas muscle, a muscle that is known to hold stress, this pose may even cause the body to shake, naturally releasing tension that may be a result of post-traumatic stress among other health challenges. From running to managing a desk job, Moehrholt says that the Sphinx pose has the potential to benefit all. 

When running you have an active lumbar spine, mainly in the multifidus which is a part of a series of muscles running up the spine into the upper neck. But this can also be beneficial to those looking to find lower back release even with a desk job,” said Moehrholt. 


For Moehrholt, the dragon pose offers muscle recovery not only by challenging the body, but also by challenging the mind. When many people first enter this posture, they often feel that they can push the stretch further, but Moehrholt challenges you to stop there, and instead back off about two percent and hold that. By holding the pose back, in what he calls “your edge,” you will continue to work while also promoting recovery.

“There is the mental factor here – to allow yourself to keep working through the pose without it being too much work. The recovery of the body also starts in the mind,” said Moehrholt. 

Fire Log 

The fire log pose may be difficult for those who are just starting their yoga journey. Moehrholt recommends using props, like a block or pillow, at first and slowly progressing to removing the props and holding the pose on your own. 

In regards to physical and mental benefits, Moehrholt says that this pose helps ease stress and worry.


Many yoga instructors begin and end their practices with a savasana. Savasana is the process of relaxing the body, muscles and thoughts one at a time releasing stress, and potentially improving physical and emotional well-being. 

Moehrholt encourages all members of Eagle Nation to incorporate savasana into their personal yoga practices, taking as much rest as needed and even using the post in between other poses to aid recovery. 

“Take rest. If there is a single message that I could offer anyone it would be that. Rest is important, but it’s not like sleep or sitting on your couch. It is an intentional pause, an observation,” said Moehrholt.

Practice these poses and more with Moehrholt and other instructors, as part of #EagleNamasDay in our fourth free virtual yoga practice for the week! Don’t forget to check in to tell Eagle Nation that took on a new challenge. We hope to see you at a local Eagle NamasDay event near you this weekend! 

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