MONS Athletics
Yoga routines

Post-Run Yoga · 01

After a run · 8 min · Forward and back · After training

Why it works: Chapter 23, Stiff people work harder for every stroke

The routine

    1. 1

  2. Forward and back

    1. 2
      Standing Forward Fold

      45 s

      Exhale and fold. Fold and rise five times, alternating with the halfway lift — this is the prime, and it is what makes the holds worth anything when you come to this cold.

    2. 3
      Halfway Lift

      45 s

      Inhale, flat back, gaze just past the toes. Five rounds, breath-paced.

    1. 4
      Plank

      Step or walk the hands out to a strong plank.

    1. 5
      Downward-Facing Dog

      1 min

      Pedal the heels, hold still, or both — find what your body wants today. Stay until the back of the legs stops arguing.

    1. 6
      Pyramid

      Right · 1 min

      Walk the hands back and step the left foot back: right leg forward and straight, hips square, fold over it with a long spine. Hands on blocks or the shin — do not chase the floor.

    1. 7
      Pyramid

      Left · 1 min

      Change sides. Left leg forward. Taking the legs one at a time is the point — a two-legged fold lets the looser side do the work.

    1. 8
      Locust

      1 min

      Step back and lower all the way down to your front. Reach long, then lift chest, arms and legs together. The only shape here where the back of the body works rather than lengthens.

    1. 9
      Child's Pose

      90 s

      Press straight back from locust — hips to the heels, forehead toward the mat. Let the low back and hips let go.

    1. 10
      Squat

      1 min

      Walk the feet in and sink to a deep squat — the long hold. Ankles, deep hips and low back under bodyweight. Heels on a rolled towel if they lift.

    1. 11
      Standing Forward Fold

      Straighten the legs and fold.

    1. 12
      Mountain

      Rise to stand tall — carry the upright body into the day.