Heading for a run this weekend?PopSugar Fitnesssuggests adding these post-run stretches into your regular routine.
Heres a quick, five-pose yoga sequence that targets all of the major muscles worked during a good run.
Complete the series on your right side, then on your left.
Lower your hands and back knee to the ground.
Hold here for five breaths, stretching through the hips (as shown).
Pick up your back knee, balancing on the ball of the back foot.
Hold for another five breaths, deepening the stretch.
Draw your back foot in a few inches so theres about 3 feet between them.
Plant your hands on either side of the front leg.
Fold over the front leg (as shown), breathing deeply for five breaths.
Reclining Hero
Now sit on your knees and lower the hips between your heels.
If youre sitting on the floor, shift weight behind you and lie flat back (as shown).
venture to keep your knees as close together as possible to feel a deeper stretch in your quads.
Lift your arms overhead and hold opposite elbows.
Breathe deeply in this pose for five breaths, and then sit up.
Butterfly
Sit with both feet together, knees out wide.
Relax your shoulders away from your ears and stay like this for five breaths.
Then lift the torso up.
Seated Straddle
Straighten out both legs in a straddle (or V) position.
Keep your spine long, and avoid hunching.
Rest your hands on your feet, your legs, or on the floor in front of you.
As you feel your body opening up, work on lowering your chest toward the ground.
Stay here for five breaths.
Now repeat the entire sequence on your left side.
