five post-run poses for better recovery

You've done your pre-run stretch and you rocked it out on the road. You are a running superstar! With the hard part over, it's time to kick off your  shoes and let the recovery begin. Before you hit the couch, give this light, wall-based Jasyoga sequence a go to help prevent muscle stiffness and keep you limber for your next run.

five post-run poses for running recovery

Up the relaxation factor by holding each pose for 10+ deep breaths. Your muscles will thank you later!

folding at the wall

Stretches hamstrings

• lean into a wall with your feet hip-width apart and parallel.
• with an inhale, bring your arms overhead. Exhale as you swan dive into a standing forward fold.
• bend your knees and lean your butt back against the wall.
• from here, cross your right leg over your left and hold for three to five breaths, without locking your back knee.
• switch legs.
Tip: If you feel like you’re struggling to balance, scoot your feet further away from the wall.

half happy baby at the wall

Stretches hamstrings and hips

• lie on your back with your feet on the wall and your knees at a 90-degree angle above your hips.
• keeping your left foot on the wall, hug your right knee into your chest.
• take your right foot further to the right, turning the foot skyward and holding the inner arch of the foot or the ankle with your right hand.

figure four at the wall

(from happy baby at the wall)

Stretches the outer hips and glutes
• with your left foot still on the wall, cross your right ankle over your left knee. Keep the right foot flexed as you press your right knee toward the wall.
• rock from side to side slightly. Back up from the wall if you feel a bit crowded.

Return the right foot to the wall and repeat poses 2–3 on the left leg…

wide legs up the wall

Stretches hamstrings and re-circulates the fluid that has collected in your legs.
• straighten both legs up the wall and get your butt as close to the wall as you comfortably can.
• slowly open your legs into a wide straddle, keeping the knees slightly bent.
• extend your arms overhead for added length.

butterfly at the wall

Stretches hamstrings and hips, decompresses low back
• bend your knees and bring the soles of your feet together on the wall.
• use your hands to press your thighs toward the wall as you lengthen your spine away from the wall.

Recovery is just as important to your training as the run itself. On that note – We’re two weeks into the SeaWheeze tacklebox, how’s it going?

Erin Jasmine Taylor is the owner and head coach of Jasyoga, a mobile yoga studio that helps athletes around Seattle—from rec soccer players to NBA basketball players—find their flow. Special thanks to Nate Burgher for all the amazing photography!

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Awesome stretches, I LOVE incorporating yoga into my post run stretching, and these are great! :)

Comment by Amanda — May 24, 2012 @ 11:42 am

Love this! It is definitely needed and though simple, we (I) often do not take the time to do this – and it is just as important as the run. ;) Thank YOU for sharing!

Comment by Nicole Baker — May 24, 2012 @ 12:38 pm

I might be running the seawheeze if i have time, but this sunday I run the Calgary marathon and i’m stoked! This’ll help a lot. Also, just plain legs up the wall pose for half an hour feels lovely, it hurts a ton in the moment but it flushes all the lactic out of your legs so they stay fresh.

Comment by Alisha — May 24, 2012 @ 4:29 pm

Hey! I’m at work surfing around your blog from my new iphone 3gs! Just wanted to say I love reading your blog and look forward to all your posts! Keep up the outstanding work!

Comment by news article — February 7, 2013 @ 5:16 am

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