MONS Athletics
Yoga routines

Pre-Run Yoga · 02

Before a run · 5 min · Forward and back · Before training

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

The routine

  1. The warriors, right

    1. 1
    2. 2
      Chair

      25 s

      Exhale, sit the hips back, arms overhead. Stay until the timer moves you on.

    3. 3
      Warrior I

      Right · 25 s

      Step the left foot back and plant the heel turned in. Right knee over the ankle, hips square to the front, arms overhead.

    4. 4
      Warrior II

      Right · 25 s

      Open the hips and chest to the side, arms reaching front and back. Nothing moves but the torso — the feet stay exactly where they are.

    5. 5
      Reverse Warrior

      Right · 25 s

      Turn the front palm up and reach that arm back and overhead, back hand sliding down the back thigh. Legs unchanged — reach tall, do not lean back.

    6. 6
      Warrior III

      Right · 25 s

      Come back up, square to the front, straighten the right leg and hinge forward, left leg lifting to horizontal.

  2. The warriors, left

    1. 7
      Mountain

      25 s

      Step the lifted foot down and stand tall. Change sides.

    2. 8
      Chair

      25 s

      Exhale, sit back again.

    3. 9
      Warrior I

      Left · 25 s

      Right foot back this time, heel planted and turned in. Left knee over the ankle.

    4. 10
      Warrior II

      Left · 25 s

      Open to the other side, arms long.

    5. 11
      Reverse Warrior

      Left · 25 s

      Front palm up, reach back and overhead. Same stance, torso only.

    6. 12
      Warrior III

      Left · 25 s

      Come back up, square, straighten the left leg and hinge to horizontal.

    1. 13
      Mountain

      Stand tall.