Post-Run Poses

These three deep tissue stretches will immediately release built-up muscle stress so that you don't have a mountain of tension to untangle.  Better than a daily massage, this yoga prescription will help your post-run muscles recover quicker.


For Tight hips and quads try Cow-Faced Pose

Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Cross your right knee in front of your left knee and walk your ankles away from your body. Sit back between your heels, keeping your feet equidistant from your hips. If this is too intense sit on a blanket, raising the hips until you can sit with your weight equally distributed right and left. Gently if possible walk the ankles forward until they are in line with your knees and the feet and flexed. This might not be possible until you gain flexibility in the hips. Placing the fingertips in front of your ankles inhale elongating the spine, exhale and fold forward slightly. Continue to fold forward or hold the pose for 10-15 breaths. Repeat on the other side.

For tender hamstrings try bound ankle pose

Sit with your legs straight out in front of you, sitting on a blanket if you have tight hips. Pull one ankle into your groin followed by the other. If you cannot grab hold of both ankles without rounding your back hold onto the shins. Press the soles of your feet away from one another so as to unfold the feet like an open book. Draw your heels as far into the groin as is comfortable. Inhale and lengthen your spine skyward, exhale and press your thighs toward the floor. If you are comfortable you can lean forward keeping the spine long feeling the sternum reach up and forward. Do not round the back, bounce the legs up and down or press on the knees.

For tight legs, hips, back, shoulders and neck try camel pose

Kneeling, with your body erect, check your alignment, making sure your knees are directly beneath your hips and curling your toes under. Stack your hips on top of your knees, your shoulders atop your hips, and your ears atop your shoulders. Then place the palms of your hands on the small of your back, fingertips facing up. If that is uncomfortable, the fingertips can face the floor. As you inhale, inflate the chest and feel your breastbone ride, floating the ribcage up and off the waist. Then continue to lift the upper back up and neck over an imaginary ball behind you until you begin to reach one hand and then the other toward the heels. You should arrive in your deepest arch only in the upper back when both hands rest comfortably on your heels or props. Take five full, complete breaths, letting the head drop back; if that strains the neck, tuck the chin and relax the face muscles. Keep the pelvis and thighs moving forward so the legs are lengthening. Hold for 10-15 breaths. To come up, bring both hands to the low back and on one inhale lift the body until it is erect using your core. Move into Child's pose for five breaths to counteract this backbend.

Hint: If you cannot reach to your heels, put tall blocks or firm pillows between your ankles, or curl the toes under in order to keep the weight forward so that the backbend stays in the upper chest.