Post-Run Yoga · 01

The sequence

1. 1. 01
      Mountain

2. Forward and back

   1. 02
      Standing Forward Fold45 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. 03
      Halfway Lift45 s

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

3. 1. 04
      Plank

      Step or walk the hands out to a strong plank.

4. 1. 05
      Downward-Facing Dog1 min

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

5. 1. 06
      PyramidRight · 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.

6. 1. 07
      PyramidLeft · 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.

7. 1. 08
      Locust1 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.

8. 1. 09
      Child's Pose90 s

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

9. 1. 10
      Squat1 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.

10. 1. 11
       Standing Forward Fold

       Straighten the legs and fold.

11. 1. 12
       Mountain

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