Yoga poses
Every shape, flow and breath practice we prescribe. One page per pose — what it does, how to find it, what to watch for.
A grounded kneeling rest — hips back to the heels, forehead toward the mat, back body softening with the breath.
Supine hip release — hold the feet, knees drawing toward the floor beside the torso, tailbone heavy.
Supine low-back release — both knees drawn in, arms wrapping the shins, back body rounding into the floor.
Upright seated spinal rotation — one knee crossed over, the spine lengthening and turning from its base.
Downward Dog with one leg lifted and the hip stacked open — the entry into a deep hip release.
Knees swaying side to side like wipers — a breath-paced supine spinal and hip release.
Sink into a deep bodyweight squat, heels grounded. Passive load for the ankles, Achilles, and deep hips.
On your back, lift the hips into a straight line from knees to shoulders. Active glute and hip-extension work.
Low chest lift from the floor. Hips and pelvis stay grounded — a gentle anterior-spine opener.
Inverted V — hands and feet on the floor, hips up. Calves, hamstrings, shoulders in one shape.
Hinge at the hips and fold. Head and arms hang heavy. Hamstrings and low back.
A breath of spinal length between Forward Fold and the next shape. Spine long, parallel to the floor.
Kneel with the tops of the feet flat, toes pointing back, and sit between the heels. Quads, shins, and the front of the ankles.
The neutral standing shape that opens and closes every salutation. Feet under hips, spine long, weight even.
Front shin across the mat, back leg long. The classic outer-hip and glute opener for runners.
Top of a push-up. One straight line from heels to crown, held for a breath inside the flow.
Wide stance, sink into one bent knee while the other leg stays straight. Deep adductor stretch.
Face down on forearms, chest lifted. Gentle anterior-spine extension.
On your back, drop the knees to one side, gaze to the other. Spinal rotation and outer-hip release.
Kneel with toes tucked under, sit back on the heels. Plantar fascia and toe articulation.
The opening inhale of every Sun Salutation. Arms sweep overhead, slight back-bend through the upper spine.
Wide stance, fold forward, crown of the head reaches toward the floor. Adductors and hamstrings.
Yoga's role in marathon preparation — flexibility, recovery, injury prevention, and the important distinction between restorative and vigorous yoga for runners.