|Some days are like this.|
For all the poses, hold each one for 5 breaths.
Start with 10 sun salutations, or what I like to, modified caterpillars. Caterpillars are meant to be done moving across the floor, like a caterpillar, but I slip too much, and so I like to do them this way on my mat.
Start in forward fold at the back of your mat.
Step forward into plank. Keep those hips up! Push back on your toes to get that calf stretch. Don't hunch your shoulders.
Return to forward fold and repeat this sequence x 10 reps. After your last downward dog, step your right leg forward between your hands into low lunge. Push forward with your hips. You can keep your hands on the ground, place them on your knee, or push them into your low back.
Push back as you straighten your front leg. Try to keep your front foot on the ground. Fold forward over your straightened leg.
Push forward into low lunge again; then repeat the hamstring stretch. On this second one, curl your toes back towards your face. Fold forward again over your straightened leg. Push forward into low lunge again, then lift your back knee off the ground for a runner's lunge.
Optional: You can straighten the front leg for an additional hamstring stretch; fold over your straight leg. Push forward into your runner's lunge again.
Move your right hand to the instep of your right foot. Lower down to the mat onto your forearms into lizard lunge. You can place a block under your forearms if you can't get down to the mat. You can also drop the back knee down to the mat. Or you can just stay up on your hands.
Push back up and straighten your arms, lower your back knee, and slide your front leg underneath you for pigeon forward fold. Once you're in position, take a back bend and fold forward over your pigeon leg. Hold for as long as you want.
Push back up into a backbend, straighten up, and come to your knees. Repeat the sequence from low lunge to pigeon forward fold on the opposite side.
After you've completed both sides, come to your knees again. You can sit on your knees for modified hero's pose, you can sit on your toes for broken toe pose, or you can sit between your knees (on a block or on your mat) for the full pose. After your hips open up, you can also go into the backbend for a quad stretch.
Slide your right leg back with your foot on your thigh for one legged forward fold. Try to grab the extended foot. You can also grab the foot, twist it towards your left and pull it towards you for a soleus stretch. Repeat on the opposite side.
Open your legs wide for wide legged forward bend. Again, bend forward from the hips. You can lean forward and place your hands on the mat or you can peace lock your big toes.
Straighten both legs. Repeat the twist on the opposite side.
Sometimes I throw in a cowface pose, just for fun...it's like the twist, only both legs are crossed. The goal is to get the knees on top of each other. Maybe in my next life...grab both feet and gently pull the feet outward as you lean forward over your folded legs. Straighten both legs again. Repeat on the opposite side.
And now you're done.
You can lay back for savasana if you wish!
This entire sequence should take about 15 minutes; you can hold the poses longer if you want. You will feel refreshed and so much less sore after this routine.
Do you do any stretching or yoga after a run? What are your favorite poses? Anything you'd add to my sequence?