Pre-Run Yoga · 01

The sequence

1. Half sun salutations

   1. 01
      Mountain15 s
   2. 02
      Upward Salute15 s

      Inhale, arms extended overhead.

   3. 03
      Standing Forward Fold15 s

      Exhale and fold.

   4. 04
      Halfway Lift15 s

      Inhale, flat back, gaze just past the toes.

2. Forward and back

   1. 05
      Crescent LungeRight · 50 s

      Right foot forward, left foot back and long. Back heel lifted high, toes tucked. Sink the hips down and forward until the front knee is over or past the toes — that travel is the stretch. Step through Mountain to change sides, alternating through the loop.

   2. 06
      Mountain10 s

      Step the back foot forward and stand tall — the turn-around between sides.

   3. 07
      Crescent LungeLeft · 50 s

      Left foot forward, right foot back. Same lifted heel, same deep sink. Alternate through Mountain.

   4. 08
      Mountain10 s

      Stand tall, then step the feet wide.

3. Side to side

   1. 09
      Side LungeRight · 1 min

      Shift over the right leg, left leg straight and that foot flat on the floor. Alternate side to side.

   2. 10
      Side LungeLeft · 1 min

      Shift over the left leg. Both feet stay grounded the whole way across.

4. 1. 11
      Mountain

      Walk the feet in and rise to stand tall.