COVID-19 Recovery Program

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This program was designed to help ease you back into exercise post COVID-19. Although there is still much we don’t know about recovery from COVID-19, this 4-week program was designed to improve your physical and mental outlook considering insights by doctors, research and first hand experience on the safest ways to resume physical activity.

It’s recommend that ALL COVID-19 positive persons maintain 2 to 3 weeks of rest after symptom resolution and when they do return, it’s a gradual return. The National Strength and Conditioning Association recommends volume for the first week is reduced by at least 50% of the normal exercise load, followed by 30%, 20%, and 10% in the following 3 weeks if comfortable at the end of each week.⁠

During the first two weeks, you'll use supportive meditations to ease stress and anxiety, pranayama and breathwork to improve lung capacity, respiratory function and immunity, and restorative yoga to nourish the nervous system, connective tissue and internal organs. During weeks 3 and 4, you will begin to slowly introduce more slow but movement-rich classes like yin, myofascial release and hatha vinyasa to stimulate your circulatory system and encourage lymphatic flow, essential for both toxin removal and repairing your immune system after a long fight.

Throughout all weeks of this program, we encourage you to pay close attention to your body and mind and if something causes discomfort or feels too tiring or like too much for any reason, skip the pose or the class and move onto something more supportive. Each person progresses at their own pace, so if you’re still feeling tired or depleted feel free to repeat the previous week before progressing on.

Before starting this program, consult with your doctor to ensure you are safe to resume physical activity. This program is not intended to cure symptoms COVID-19 and should be used in conjunction with traditional medical care.

Curated By:

Tiffany Cruikshank

 Week 1

Restorative Savasana

A guided Savasana practice that can be used as a restorative practice on it’s own …

Restorative

20 min

Tiffany Cruikshank

 Week 1

Better Breathing, Healthy Lungs

Open the respiratory system and release muscles around the ribcage and lungs in or…

Restorative

30 min

Dana Diament

 Week 1

Immunity Pranayama & Meditation

A great class when you want some quick immune support and a helpful practice if yo…

Pranayama

15 min

Tiffany Cruikshank

 Week 1

Restorative for Lymphatic Support

This restorative class focuses on full-body relaxation as well as lymphatic suppor…

Restorative

30 min

Valerie Knopik

 Week 1

Expand Awareness Body Scan

Body awareness is essential to moving efficiently and responding to your body’s ne…

Meditation

15 min

Dana Diament

 Week 2

MFR & Acupressure to Support Immunity

This practice uses sequential MFR & acupressure encouraging healthy lymphatic flow…

Myofascial Release

30 min

Tiffany Cruikshank

 Week 2

Cellular Recharge Pranayama

A favorite of mine when I need a more passive recharge, great when you’re feeling …

Pranayama

10 min

Tiffany Cruikshank

 Week 2

Sleep Sound, Support Immunity

We know how crucial sound sleep is to our health, healing and immunity. Not everyt…

Yin Yoga

20 min

Rachel Land

 Week 2

Adrenal Booster

Use this practice when you need to plug in for a deep recharge. This practice star…

Restorative

45 min

Tiffany Cruikshank

 Week 2

Nourishment Within

This meditation is about extending kindness to ourselves in order to embrace deep …

Meditation

15 min

Tiffany Cruikshank

 Week 3

Yin for Lung & Liver Support

A yin practice to support the lungs & liver from a Chinese Medicine perspective th…

Yin Yoga

45 min

Tiffany Cruikshank

 Week 3

MFR: Open Heart, Ease Shoulders & Chest

Feeling closed off or shut down? This practice aims to open you up to the connecti…

Myofascial Release

30 min

Rachel Land

 Week 3

Release Mental Toxins

The body mind connection is so powerful, and they both influence each other greatl…

Meditation

15 min

Dana Diament

 Week 3

Quick Kickstart for Lymph Flow

Unlike the circulatory system, our lymphatic system doesn’t have its own pump and …

Hatha Vinyasa

15 min

Rachel Land

 Week 3

Yin to Clear Out Stress

When you’re feeling stress has a strong grip on you, use this class to extricate y…

Yin Yoga

30 min

Dana Diament

 Week 4

Breathe Freely

A short and sweet, low-intensity, breath-focused practice for those times when you…

Hatha Vinyasa

20 min

Jenni Tarma

 Week 4

Yin Anti-Inflammatory

Recent research suggests that passive held stretches can have an anti-inflammatory…

Yin Yoga

30 min

Tiffany Cruikshank

 Week 4

Mobilize Your Ribcage, Access Your Breath

When we try to take a deep breath, many of us are able to access the chest and abd…

Myofascial Release

20 min

Rachel Land

 Week 4

Lymphatic Recharge

The lymphatics are such an important, unappreciated system and a critical componen…

Hatha Vinyasa

60 min

Tiffany Cruikshank

 Week 4

Lung Capacity & Longevity

We talk a lot about breath and its effects on the nervous system in yoga but it's …

Pranayama

20 min

Tiffany Cruikshank

 Week 4

Introspection without Savasana

For days when you want your practice to draw you back into the experience of being…

Hatha Vinyasa

30 min

Rachel Land