A 10-minute postrun yoga sequence that will improve your range of motion and prevent injury, by Sage Rountree
Most runners wouldn’t describe themselves as limber or loose—especially after logging a five-, 10-, or 20-miler. But practicing yoga after your workouts can remedy that. By increasing blood and oxygen flow to muscles, tendons, and ligaments, yoga boosts flexibility, reduces soreness, and speeds recovery. This series of six poses targets runners’ tightest and weakest spots, improving range of motion and strength to keep muscles and joints healthy. And as a bonus, you’ll also develop balance, core strength, and focus. Done together, these exercises make the perfect postrun routine.
1. Triangle Stretches the outer and inner hips and thighs; strengthens the core and legs.
2. Pyramid Stretches the hips and hamstrings; strengthens the quads and core.
3. Quadriceps Stretch in Lunge Stretches the front leg’s hamstring and the back leg’s hip flexors and quadriceps.
4. Pigeon Forward Fold Stretches the hip muscles, including the piriformis, and the iliotibial band.
5. Happy Baby Stretches the hamstrings and groin and helps release tension in the back.
6. Head to Knee Stretches the hamstrings and calves. Use a strap for assistance if your legs are tight.
Sage Rountree is an internationally recognized authority on yoga for athletes and an expert endurance sports coach. An Experienced Registered Yoga Teacher with the Yoga Alliance, Sage teaches workshops on yoga for athletes across the United States. She holds coaching certifications from USA Triathlon, USA Cycling, and the Road Runners Club of America, and she writes for Runner’s World, Yoga Journal Online, and Endurance Magazine. for more go to http://www.sagerountree.com/