Post-Run Yoga · 02
After a run · 9 min · Forward and back · After training
Why it works: Chapter 23, Stiff people work harder for every stroke
The routine
- 1
- 2Crescent Lunge
Alternate sides · 90 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. Moving, not held — these are still warming the front.
- 2
- 3Crescent Lunge
Right · 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.
- 3
- 4Crescent Lunge
Left · 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.
- 4
- 5Toe Squat
1 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.
- 5
- 6Hero
1 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.
- 6
Bridge
- 9Supine Twist
Right · 1 min
Drop the knees right, arm extended, both shoulders staying down. Let the breath sink it in.
- 9
- 10
- 11Squat
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
- 12Standing Forward Fold
Straighten the legs and fold, then sink back to the squat. Going between the two is the close.
- 12
- 13Mountain
Rise to stand tall.
- 13