Most people do yoga to bring their body to its limit, both mentally and physically. So, it only makes sense that after a night of full-blown debauchery, to wake up the next morning and practice hungover yoga. I can’t say this is the best state I’ve ever been in while doing yoga, but it definitely allowed me to explore my body in ways inaccessible completely sober. Besides, doing yoga while hungover is a great way to speed up recovery time. And maybe this is really just a personal reminder to pull out the yoga mat regardless of how I’m feeling, but I hope that it’ll help show you just how capable your body is of functioning even during its worst state.

Yoga has so many poses and variations for any level, that it’s pretty easy to find gentle poses to practice when your head is hurting, the room is spinning, and you’re nauseous. With that said, it is not only important to challenge your body, but also to listen to your body. Never try to extend past your limits, especially when hungover. Feel your way around the poses and find what is most beneficial for you. Hungover is not the right state to be trying to get into scorpion or peacock poses. Think restorative yoga for pregnant women vs. power, ashtanga fusion yoga.

Here I outline the best practice for hungover Maddie to do.

Setting: outside on a sunny day to get me sweating, but still be comfortable

Things to remember:

• Never push your body past its limits
• hydrate, hydrate, hydrate!
• keep a towel with you incase you get all sweaty
• make sure your body is in proper alignment
• be gentle with yourself
• the hardest part of yoga is retaining judgement about ourselves

Starting Vinyasa Poses:

Child’s Pose – used to calm my breathing and taken anytime I feel light headed, my heart begins to race, or I’m remembering the embarrassing events that took place the night prior.

Cow/Cat Pose (Chakravakasana) – used to practice my breathing, stretch out my back a bit. Its a gentle yet beneficial pose, and I use it to start off my practice (after taking child’s pose)

Downward Dog (Ando Mukha Svanasana) – used to start preparing my upper body and taken as a resting position

Upward Facing Dog (Urdhva Mukha Svanasana) – used after chaturanga to engage my core and stretch my back

I’ll slowly begin adding these extra poses into my vinyasa flow, kind of just going through the poses as I feel like it. I think that they’re basic poses that I can easily do once I’ve warmed up. I also think its important to gradually work your way into more difficult poses, but once again, listen to your body. You’re hungover for Christ’s sake. Pat yourself on the back for getting up in the morning.

Three-legged Downward Dog

Warrior One (Virabhadrasana)

Warrior Two (Virabhadrasana II)

Reverse Warrior

Triangle Pose

This second set of Vinyasa flow is if I’m completely warmed up. My favorite poses are the ones that target my hips and back, and I find that particularly after a big night out, I hold a lot of tension in my hips and back (probably from sleeping so uncomfortably).

Open Lizard Pose (Utthan Pristhasana)

Yogi Squat (Malasana)

Bridge Pose (Setu Bandhasana)

I like to finish off with a simple, yet effective, spinal twist, and then a pose that helps massage my back. I mean, I earned it right?

Spinal twist with Eagle Legs

Happy Baby (Ananda Balasana)

Finally, take your final relaxation. Use this time to let go of all of the bad decisions you made the previous night. Briefly reflect on your actions and remind yourself that you’re doing your best and the very fact that you’re practicing yoga hungover means you’re being an awesome human being.

 Corpse’s Pose (Savasana)

Now that you’ve finished a full on yoga session, congratulate yourself for your hard work. Maybe reward your body with a nice salad and some fruits? Thank your body for not letting you down, even when you put it in such a compromising situation. And lastly, make a promise to yourself that you won’t ever drink again (even though we all know that’s a lie).

Namaste