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Description

This yoga series caters specifically to a runner's most overused muscle groups: hips, hamstrings, and glutes. Enjoy this sequence to both strengthen and stretch after a run or on its own as cross training.


Exercises

Set 1: 1 round
Bhu Mudra Meditation
2 minutes

Set 2: 1 round
Cat Cow
Cat Cow
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
30 seconds
Hip Mandala
30 seconds
Left Low Lunge
Left Low Lunge
20 seconds
Standing Single Leg Hamstring Stretch
Standing Single Leg Hamstring Stretch
20 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
30 seconds
Hip Mandala
30 seconds
Right Low Lunge
Right Low Lunge
20 seconds
Standing Single Leg Hamstring Stretch
Standing Single Leg Hamstring Stretch
20 seconds
Ragdoll Pose
Ragdoll Pose
30 seconds

Set 3: 2 rounds
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
15 seconds
Half Forward Fold
Half Forward Fold
15 seconds
Hop to Plank
Hop to Plank
15 seconds
Chaturanga
Chaturanga
15 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Transition
10 seconds
Half Warrior 1
Half Warrior 1
30 seconds
Left Warrior 1 with High Lunge
Left Warrior 1 with High Lunge
30 seconds
Transition
10 seconds

Set 4: 2 rounds
Hop to Plank
Hop to Plank
15 seconds
Chaturanga
Chaturanga
15 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Transition
10 seconds
Lizard Lunge
Lizard Lunge
30 seconds
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
30 seconds
Transition
10 seconds
Wide Leg Forward Bend
Wide Leg Forward Bend
20 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
20 seconds
Modified Pyramid
Modified Pyramid
20 seconds
Iliotibial Band Stretch
Iliotibial Band Stretch
20 seconds
Standing Side Stretch
20 seconds

Set 5: 2 rounds
Standing Figure Four Balance
30 seconds
Try tree pose with prayer hands.
Tree Pose Prayer Hands
30 seconds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
15 seconds

Set 6: 2 rounds
Fold Forward
Fold Forward
15 seconds
Half Forward Fold
Half Forward Fold
15 seconds
Hop to Plank
Hop to Plank
15 seconds
Chaturanga
Chaturanga
15 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Transition
10 seconds
Modified Camel Pose
Modified Camel Pose
45 seconds
Low Lunge Sidebend
Low Lunge Sidebend
30 seconds
Half Split
Half Split
20 seconds
Pigeon Pose
Pigeon Pose
20 seconds
Transition
10 seconds
Half Knee Pile
20 seconds
Transition
10 seconds

Set 7: 1 round
Pinwheel
45 seconds
Transition
15 seconds
Wall Lying Leg Stretches
Wall Lying Leg Stretches
2 minutes


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