Post-run yoga is essential to preparing your body for your next run. By taking the time to stretch after the run you just completed, you’ll speed up your recovery time and more importantly, stay injury-free. For more specifics on how yoga helps keep a runner healthy and strong please see my previous post: Yoga for Runners.
The following poses are very practical because they can be done wherever you finish your run. Whether you’re at a trail or a street corner you’ll find these helpful. It’s very important to stay in a pose for at least 10 long breaths, approximately 30 seconds. That allows your muscles to release tension. Remember to take each pose on both sides of your body.
Modified Tree
Modified Tree is a very effective way to stretch your IT Band and build core strength at the same time.
- Bend left knee and cross right leg over left
- Make sure ankle dangles past bent knee
- Point right toes towards right knee
- Press palms at chest center level with elbows wide for balance
- Bring belly to spine
- To deepen stretch, slowly sit hips back and let upper body move forward with straight spine
Crescent Lunge
Crescent Lunge is a fantastic front hip opener and hamstring stretch.
- Bend right knee over ankle and step left leg back
- Palms can press together
- Left ball of foot presses down and heel is lifted
- Engage left thigh while keeping a slight bend in knee to avoid locking it.
- To adapt, bend knee and rest it on the ground
Twisting Crescent Lunge
Twisting Crescent Lunge deepens the opening you get in Crescent Lunge by incorporating your gluteus and back muscles.
- From Crescent Lunge, take a deep inhale as you lengthen spine towards the sky
- As you exhale twist left elbow to right knee
- Gently bring thumbs towards center of chest
- Keep back leg engaged and press left hip towards back heal
- You can always bring right knee to the ground
Pyramid
Pyramid is ideal for hips, glutes, hamstrings and calves.
- From Crescent Lunge, step back foot about half-way up and set back heel flat on ground
- Grab elbow behind you back
- Inhale and lengthen spine upward
- As you exhale, keeping belly to spine, bend at your hip
- Chest goes over front thigh and set gaze to back foot
- Feel free to take a bend in front knee to adapt
Triangle
Triangle stretches sides of hips and legs, groin and upper body.
- From Pyramid press right hand onto shin and press upper body away from ground
- Plant feet firmly on ground and slightly tuck tailbone
- Press belly to spine while you slightly lean your chest backward
- Keep front thigh engaged and allow back inner thigh to spin upward
Enjoy!
Let me know if you have any questions.
These poses are great for anyone with an active lifestyle. I have been putting these poses into practice following runs and bike rides and can feel a notable difference in my recovery time and flexibility. I am feeling more loose and energized the days following a long run, and I think it is directly correlated to the yoga poses recommended in this blog. It is easy to get caught up in the fast-paced lifestyle we all live, but taking 5 or 10 extra minutes following exercise to slow down and take care of your body can have a huge positive effect on your physical and mental health. Sometimes something as simple as treating your body and mind to a few moments of relaxation and internal focus is all we need to stay grounded and healthy.