Post-Run Yoga Routine to Restore Your Legs

From Active​.com

If you have tight ham­strings (and what run­ner doesn’t?), the prob­lem may have as much to do with the front of your legs as the back. Tight hip flex­ors can pull your pelvis for­ward, putting stress on the ham­strings and lower back. These mus­cles, which con­nect your back and hip to your femur bone, become espe­cially inflex­i­ble after long peri­ods of sit­ting. So if you have a desk job or a long com­mute, you’ll find this series of stretches—which tar­gets the hip flex­ors and the hamstrings—especially ben­e­fi­cial. Do this rou­tine after a run once your mus­cles are warm. Hold each pose for at least 30 seconds.

1. DANCER

Start in a clas­sic quad stretch. Then, hinge for­ward, kick­ing your right foot back. Extend your left arm for balance.

2. DOWNWARD-FACING DOG WITH LEG LIFT

From downward-facing dog, lift one leg. Lower. Repeat on the other side.

3. FLIPPED DOG

From down­ward dog, lift your right leg, and rotate upside down. Reach your right arm out. Flip back. Repeat lift­ing left leg.

4. LUNGE WITH SIDE STRETCH

From down­ward dog, bring your right foot between your hands and come to a lunge. Reach your left arm overhead.

5. LUNGE WITH QUAD STRETCH

From a low lunge posi­tion (right knee on the ground), reach your right hand back and hold your foot.

6. BOW POSE

Lie face down. Bend your knees and bring your feet toward your glutes. Reach both arms back and grab hold of your feet.

SOURCE: Sage Roundtree, a USA Triathlon-and RRCA-certified coach and yoga teacher in Chapel Hill, North Car­olina, is the author of The Athlete’s Pocket Guide to Yoga. Watch her demon­strate this rou­tine at run​ner​sworld​.com/​y​oga.