MONS Athletics
Yoga routines

Pre-Run Yoga · 01

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. Half sun salutations

    1. 1
    2. 2
      Upward Salute

      15 s

      Inhale, arms extended overhead.

    3. 3
      Standing Forward Fold

      15 s

      Exhale and fold.

    4. 4
      Halfway Lift

      15 s

      Inhale, flat back, gaze just past the toes.

  2. Forward and back

    1. 5
      Crescent Lunge

      Alternate sides · 110 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 the back foot forward and stand tall in Mountain, then the left foot forward. Keep alternating through Mountain.

    2. 6
      Mountain

      10 s

      Stand tall, then step the feet wide.

    1. 7
      Side Lunge

      Alternate sides · 2 min

      Shift over the right leg, left leg straight and that foot flat on the floor, then over the left. Alternate side to side; both feet stay grounded the whole way across.

    1. 8
      Mountain

      Walk the feet in and rise to stand tall.