This post-run yoga flow routine stretches the quads, hips, hamstrings and lower back to help you recovery more efficiently.
Stretches hamstrings, calves, and foot arches; strengthens shoulders. Walk out your dog (lift & lower heels) if it feels good.
Stretches hip flexors while also strengthening hamstrings and quads.
Loosen tightness in legs with half splits which stretches the thighs, hamstrings, and groins. From low lunge, slowly straighten your forward leg. Inhale to lengthen spine and exhale to fold over front leg.
Deepen the release in the hips and stretches the quadriceps. Reach for back foot with opposite hand and bring bent leg closer to torso (can use a strap to lengthen).
Butterfly pose targets your hips along with your groin, inner thighs, and knees. Gently fold forward to release lower back tension.
Releases tension and tightness in the hips. Lie on your back and cross ankle over your knee. Flex your foot. To intensify, draw knee closer to chest.
This pose relaxes the lower back and stretches the glutes. From figure 4, lower your legs to floor and twist while keeping legs together. Extend arms and turn head in opposite direction.
Pull knees into chest and hug. Release and repeat this sequence on the opposite side.
Only do what feels good to YOUR body. Breathe deep and slow.