Post run yoga

People are always asking what yoga poses are most helpful for runners. I was really sore this weekend after my runs, and I took my mat outside on the deck, as I often do this time of year, to stretch it all out. I have a pretty comprehensive post run yoga routine that I like to do, and I thought I'd share it here on the blog. This sequences of poses hits all the high points--the hips and hamstrings, of course, but also the calves, the IT band, and the low back. These are poses that everyone can do, and I'll talk about modifications for people who can't access the poses fully. I could have downloaded images from the internet, but wanted to show you how I do them. As I like to "keep it real", you get to really appreciate how tight my hips and hamstrings are when you see the pictures!

Some days are like this.

So no excuses! Yoga is for everyone, not just flexible people! Remember this, no matter how deep you get into the pose, you are getting benefits.

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.

Push back into downward facing dog. Push your hips up and back.

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 legs around front for seated forward fold. Feel free to use a strap if you can't touch your toes. Remember to lean forward from your hips. It's not how far you go forward; it's about folding from the hips.

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.

Slide your legs together; cross your left foot over your right knee. You can either keep your right leg straight or bend it and place your right foot next to your left hip. Make sure both hips are on the ground, otherwise keep a straight bottom leg. Slowly twist to the left and either wrap your right arm around your left leg or push into your left leg with your right elbow. You can also take a bind. Repeat on the opposite side.

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?