Yoga

Yoga, mobility and active recovery are indispensable parts of a complete training routine. Whether you want to loosen your muscles after heavy strength training with a foam roller, practice daily yoga or pilates, or are looking for targeted recovery tools for faster muscle recovery between training sessions, the right products make the difference. Flexibility, mobility and recovery are not secondary matters but an investment in prolonged injury-free performance.

The range runs from yoga mats and yoga blocks for yoga and pilates to foam rollers, massage balls, massage guns and acupressure mats for active muscle recovery. Supplemented with luxurious wooden recovery and flexibility trainers for athletes who want to combine design and functionality. The main selection criteria are the type of use you are looking for, the intensity of the massage pressure and whether you choose a basic product or a premium recovery solution. Also view our range of wellness products for more extensive recovery and relaxation solutions.

Why yoga and recovery are essential alongside training

During intensive training sessions microscopic damage occurs in muscle fibres that grow back stronger during recovery. Active recovery via foam rolling, massage and stretching accelerates blood flow in tired muscles, removes waste products such as lactic acid and reduces muscle soreness after intensive training sessions. Athletes who structurally pay attention to recovery perform better, recover faster and have fewer injuries in the long term.

Yoga and mobility work improve in addition to flexibility also the stability in joints, coordination and body awareness. That makes movements in the gym more efficient and reduces the risk of injuries from limited mobility. Also read our blog starting with strength training for more explanation about the importance of recovery as part of an effective training schedule.

Which yoga or recovery product suits you?

The right choice depends on the type of recovery or movement you are looking for and the intensity of massage pressure you find pleasant. The following scenarios help you quickly find the right direction.

You practice yoga or pilates and want a comfortable, stable mat: A yoga mat of 8mm thickness gives sufficient cushioning for knee and ankle points during floor exercises. Anti-slip properties ensure stability in standing poses. Available in multiple colours for personal preference. Combine with a bamboo yoga block for extra support in exercises where your flexibility is not yet sufficient.

You want to loosen your muscles with a foam roller after training: A foam roller is the most versatile and most used recovery product. Use it after training on quadriceps, hamstrings, calves, IT band and back for myofascial release. Smooth foam rollers give an even massage pressure. Foam rollers with a structured grid surface give a deeper massage at specific points. Start with a smooth roller if you are new to foam rolling.

You want targeted point massage on specific muscle bundles and trigger points: A massage ball or lacrosse ball gives concentrated massage pressure on a small surface for loosening specific trigger points in shoulders, glutes and soles of the feet. A duo ball treats two adjacent muscle areas simultaneously, ideal for the muscles along the spine. Compact and inexpensive but very effective for targeted muscle recovery.

You want to massage deeply in the muscle for faster muscle recovery after intensive training: A massage gun gives percussive massage at high frequency on specific muscle groups for maximum blood flow and rapid removal of lactic acid. More effective than a foam roller for deep muscle bundles and stiff muscle groups after heavy strength training.

You want a vibrating recovery product for extra deep muscle activation: Vibrating foam rollers and dual balls combine the mechanical pressure of a roller with vibrations that penetrate deeper into the tissue than passive pressure alone. Ideal for athletes who already have experience with foam rolling and want to increase the intensity.

You want to use acupressure for relaxation and better blood flow: An acupressure mat with thousands of small pressure points stimulates blood flow and the nervous system for relaxation and reduction of muscle tension. Popular for use after training, before going to sleep or with chronic back and neck tension. Including acupressure pillow for targeted neck treatment.

You want a luxury design recovery product that matches your interior: Luxury wooden recovery and flexibility trainers such as the NOHrD Hedgehock massage devices and Elasko flexibility trainers combine a premium training and recovery experience with an aesthetic wooden design. Available in oak, cherry, walnut and vintage oak finishes. Combine with our range of wall bars for a complete wooden home gym interior.

What types of yoga and recovery products are there?

Yoga mats and yoga blocks

Yoga mats give a stable and cushioning surface for yoga, pilates and floor exercises. Available in different thicknesses from 6 to 10mm depending on desired cushioning. Bamboo or cork yoga blocks offer support in exercises where flexibility is not yet sufficient for the full execution.

Foam rollers

Cylindrical rollers of foam material for self-massage of large muscle groups. Available in smooth and grid versions, in different lengths from 30 to 90cm and in mini and standard sizes. Grid foam rollers with a structured surface give a deeper and more targeted massage pressure than smooth rollers. Long rollers are more suitable for back and upper leg, shorter rollers for calves, glutes and shoulders.

Massage balls and duo balls

Small balls for point massage on trigger points in shoulders, glutes and soles of the feet. Lacrosse balls are hard and give maximum pressure. Softer balls give a milder massage pressure for more sensitive muscle areas. Duo balls have two balls side by side for simultaneous treatment of two points, particularly effective for paraspinal muscles along the spine.

Massage guns

Electric percussive massage devices for deep muscle massage via fast knocking movements. More effective than foam rolling for deep muscle bundles and stiff muscles. Available in compact models for daily use to professional versions with multiple attachment heads and speed settings.

Vibrating recovery products

Foam rollers and dual balls with built-in vibration technology for deeper muscle activation than passive pressure alone. The combination of mechanical pressure and vibrations penetrates deeper into muscle fibres and fascia tissue for more effective myofascial release and faster muscle recovery.

Acupressure mats

Mats with thousands of small pressure points that stimulate acupressure points in the skin for improved blood flow, relaxation and reduction of muscle tension. Use lying for back and shoulders or standing for soles of the feet. Including matching acupressure pillow for the neck.

Luxury design recovery products

Premium wooden recovery and flexibility trainers that combine design and functionality. The NOHrD Hedgehock is a multifunctional massage device with spines for deep tissue massage. The NOHrD Elasko is a flexibility trainer for stretching and mobility work with bodyweight as resistance. Available in multiple premium wood types.

Roller sticks

Handheld rollers with which you can apply targeted massage pressure yourself on legs, calves and arms. Effective for quick massage on the go or in the changing room directly after training. Compact and light for transport to the gym or when travelling.

How do you use a foam roller correctly?

Foam rolling is done slowly and in a controlled manner. Place the body part to be treated on the roller and let your bodyweight determine the pressure. Roll slowly from the muscle attachment towards the middle and back. When you find a painful point stop there for 20 to 30 seconds and wait until the tension reduces before rolling further. Never exercise directly on joints, knees, ankles or the spine itself. Foam rolling is most effective after training or in the evening as a recovery routine.

What to look for when buying?

Firmness of the foam roller

Foam rollers are available in soft, medium and hard variants. Soft rollers are more pleasant for beginners and sensitive muscle areas. Hard rollers give more pressure for deeper massage. Start as a beginner with a medium or soft roller and build up the intensity gradually as you get more accustomed to foam rolling.

Size and portability

A long foam roller of 90cm is more versatile for large muscle groups such as back and upper leg. A short roller of 30 to 40cm is more compact for transport and more suitable for calves and arms. Mini foam rollers and massage balls are the most portable for use on location.

Type of massage pressure

Massage balls give the most concentrated pressure on small surfaces. Foam rollers distribute the pressure over a larger surface. Massage guns give percussive deep massage. Vibrating rollers combine pressure with vibration. Choose the type of massage pressure that matches your recovery needs and personal sensitivity.

Our advice: Start with a foam roller and a massage ball as a basic set for muscle recovery. Together they cover virtually all recovery needs after regular strength training and cardio. Then add a massage gun if you seek more intensity and depth for specific muscle problems. Always lay a fitness mat as a comfortable base layer for floor exercises and foam rolling.

Who are yoga and recovery products suitable for?

• Athletes who regularly train intensively and want to reduce muscle soreness more quickly for shorter recovery times between training sessions.
• Yoga and pilates practitioners who want to train comfortably and stably on a quality yoga mat with support from yoga blocks.
• Athletes with chronic muscle tension in neck, shoulders or back who want to build daily recovery routines via foam rolling and massage balls.
• Beginners who want to start with active recovery and mobility work in a low-threshold and affordable way.
• Athletes with an eye for design who are looking for luxury wooden recovery products that match an aesthetic home gym interior.

Combine yoga and recovery products with our range of balance training materials for a complete mobility and stability training setup. Also view our range of wellness products such as massage chairs for the most complete recovery experience at home.

Need help with your choice?

We will be happy to help you. You can reach our specialists by phone on +31 (0)413-256800, send an email or visit our fitness store in Volkel, the Netherlands.

Frequently asked questions about yoga and recovery products

What is the difference between a smooth and a grid foam roller?

A smooth foam roller has an even surface that gives a uniform massage pressure over a larger surface. Good for beginners and general muscle recovery. A grid foam roller has a structured pattern of protrusions and hollows that give a deeper and more targeted massage pressure at specific points in the muscle tissue. More effective for deep myofascial release but more intensive in use. Start with a smooth roller if you are new to foam rolling.

How often should I foam roll?

For active recovery you can foam roll daily, preferably after training or in the evening. 10 to 15 minutes per session is sufficient for most athletes. Pay extra attention to muscle groups you have trained intensively that day. Foam rolling before training as a warm-up can also be effective for activating muscle blood flow.

What is the difference between a massage gun and a foam roller?

A foam roller works via static or rolling pressure on muscle tissue through your bodyweight. Effective for large muscle groups and general muscle recovery. A massage gun gives percussive deep stimulation via fast knocking movements at a specific point. Penetrates deeper into muscle fibres and is more effective for local muscle tension and deep trigger points. Both complement each other well as a complete recovery routine.

Is an acupressure mat scientifically substantiated?

Acupressure mats are based on the principle of acupressure from traditional Chinese medicine. Limited scientific research is available but many users report reduction of muscle tension, relaxation and better sleep with regular use. The effect differs per person. With serious pain complaints or medical conditions always first consult a doctor.

Which yoga mat thickness do I choose?

A mat of 6mm is thin and stable, ideal for standing balance exercises. A mat of 8mm gives more cushioning for knees and ankles during floor exercises and is suitable for most yoga and pilates practitioners. A mat of 10mm or more gives maximum cushioning but less stability for balance exercises. For most beginners 8mm is the best choice.