Post-Run Yoga · 02

The sequence

1. 1. 01
      Mountain

2. Forward and back

   1. 02
      Crescent LungeRight · 45 s

      The crescent lunges ARE the prime — step the right foot forward, left foot back and long, back heel lifted high. Sink the hips down AND forward until the front knee is over or past the toes — that travel is the stretch. Five each side, alternating through the middle.

   2. 03
      Crescent LungeLeft · 45 s

      Left foot forward. Same lifted heel, same deep sink. Moving, not held — these five are still warming the front.

3. 1. 04
      Crescent LungeRight · 1 min

      Now sink and STAY. Right foot forward, hips dropping down and forward, eight breaths. Let the front of the back hip open on each exhale; keep the tailbone heavy so the low back does not arch to fake the range.

4. 1. 05
      Crescent LungeLeft · 1 min

      Change sides and stay eight breaths. An hour of running never lets this hip extend, and neither does a day at a desk — so staying here is the point of the shape.

5. 1. 06
      Toe Squat1 min

      Come up to kneeling with the toes tucked and sit back on the heels. Then stay. This is the whole sole of the foot and the arch, and a minute in it is a long time. Come forward onto the hands to take some weight out if you need to.

6. 1. 07
      Hero1 min

      Untuck the toes and sit between the heels, block under the seat if you need it. The other end of the foot from the toe squat, and the front of the quads. Settle in and let the breath do the work.

7. Bridge

   1. 08
      Bridge35 s

      Lie back. Inhale lift the hips and open the front of the body, exhale lower. Eight, breath-paced.

   2. 09
      Bridge25 s

      Then stay up and hold. Glutes on, chest open — this is the shape you are holding yourself in rather than hanging in.

8. 1. 10
      Supine TwistRight · 1 min

      Drop the knees right, arm extended, both shoulders staying down. Let the breath sink it in.

9. 1. 11
      Supine TwistLeft · 1 min

      Drop the knees left. Long and unhurried — this is the settle.

10. 1. 12
       Squat

       Roll up and sink into a deep squat. Now alternate: squat, stand into a fold, back to squat — feel-led, as long as it feels good.

11. 1. 13
       Standing Forward Fold

       Straighten the legs and fold, then sink back to the squat. Going between the two is the close.

12. 1. 14
       Mountain

       Rise to stand tall.