Post-Run Yoga Sequence

I’m no ultra runner, nor have I ever trained for a marathon, but I love the great, sweaty, endorphin high I get from a run. My runs aren’t often more than a half an hour, usually just enough to clear my head. But, I often hike and boulder-hop over hilly, rough terrain for hours in a heavy pack to reach the base of a rock climb. Here’s a sequence of yoga poses I love to practice once I’ve caught my breath after a run or a long hike. Hold each pose for 30 seconds to a minute and breathe deeply while you do it.

Supda Padangusthasana :: Reclining Leg Stretch

• Lie down on your back and extend one leg along the ground.
• Stretch the other leg up in the air and hold either the back of your thigh, your foot, ora belt slung around your foot.
• Note: This can also be done standing, with the top leg propped on a bench or a rock.

Suki Randrasana :: Eye of the Needle Hip Stretch

• Lie on the ground and bend both knees.
• Place your right ankle atop your left knee, then pick up both legs.
• Reach through the hole between your legs with your right arm and clasp your hands around your left shin.
• Press your hips down, keep your right ankle straight and you pull your legs closer to your torso.
• Repeat with the left leg on top
• Note: This can be done sitting on a bench or a rock; instead of bringing your legs toward your torso, lean your torso over your legs.

Jathara Parivartanasana :: Reclining Twist

• Lie on your back and lift your feet off the ground with your knees bent.
• Drop both knees to the right, until they reach the ground.
• Your left knee should be stacked atop your right.
• Place your right hand on top of your knees, then twist your torso to the left.
• Extend your left arm out on the ground and look towards your left hand.
• Repeat with your legs on the left.

Urdhva Mukha Shvanasana :: Upward Facing Dog

• Lie on your belly and stretch your legs straight
• Make sure your kneecaps point straight down, not out to the sides, to protect your low back.
• Place your hands about shoulder width apart, under your upper chest.
• Lengthen your spine and push into the floor with your hands to peal your torso off the ground.
• Slide forward as you do so, so that your knees come off the ground and you’re only on the tops of your feet and your hands.
• Roll your shoulders back, straighten your arms and lift your sternum.
• Note: Cobra is another option, keep your knees and thighs down as you lift into the back bend.

Adho Mukha Shvanasana :: Downward Facing Dog

• From Upward Dog, flip your feet, lift your hips up and push into Downward Facing Dog.
• Stretch your arms straight and pike your bum high.
• Keep your hips lifted and press your heels down towards the ground.
• Then, alternate bending one leg while the other is straight (a.k.a. pedal your legs) to get deeper into your calf stretches.

Anjaneasesan :: Kneeling Lunge

• Step your right foot forward between your hands and drop your left knee to the ground.
• Square your hips to point straight ahead, then bring your hands up to your front thigh or hips.
• Lean your hips forward and down while you lift your spine and chest up.
• Repeat with the left leg forward.
• Option: Add more length and stretch to the pose by reaching your arms overhead.

 

Uttanasana :: Forward Fold

• Step your feet side-by-side, about hips-width apart and parallel.
• Fold forward at the hips and hang your torso towards the ground.
• Caution: If doing this makes your low back round up towards the sky (higher than your pelvis), then bend your knees to make it safer for your spine.