Fitness: How to regenerate after a session - gentle recovery yoga with Sascha Lange

These poses focus on gentle stretching, opening and conscious relaxation. Because when everyday life gets stressful, regeneration is the first thing we skimp on. Regeneration doesn't just mean resting - it's an active process that deserves just as much attention as your training. Think about your equipment: you wouldn't continue to ride a damaged sail without repairing it - in the same way, you shouldn't put your body under constant strain without regenerating it in a targeted manner. Start with these four exercises. Have fun!

• Regeneration tips from Sascha Lange Part 1Spine, forearms and shoulders

Thread the needle

The pleasant twisting of the spine in combination with the relief of the lower back and stretching of the shoulder muscles allows you to really wind down. When the arm is stretched towards the ceiling, the spine is moved in the opposite direction and the upper body opens up.

The position of the child

The child's position provides gentle relief for the spine and helps to relieve tension in the lower back - especially after using the trapeze for a long time. The outstretched arms also open up the latissimus and shoulders. Stay in this pose for 5-10 deep breaths and gradually allow your body to sink into the position.

Cat-Cow-Flows

Cat cow flows, performed slowly and consciously, help you to maintain the flexibility of your spine and release tension in your back. Concentrate on flowing transitions and connecting with your breath - not on maximising your range of motion.

Spinal Twists

Spinal twists allow for gentle rotation that can release tension in the lower back and shoulders. It is important that you perform the posture gently - it is not about forcing your flexibility, but allowing your body to relax naturally.

You can find many more exciting exercises and topics in my Book "Never Not Windsurfing".