Sequence · 15 minutes · 7 poses
A yoga sequence for after running
This yoga sequence for after running takes about 15 minutes and works the calves, hamstrings, quads and hips in seven poses: Downward Dog, Low Lunge, a half split, Pigeon, Supine Twist, Legs Up the Wall and Savasana. Do it once you have cooled down, and keep every stretch mild.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Downward-Facing Dog Adho Mukha Svanasana | 5 breaths | Pedal the heels one at a time. |
| 02 | Low Lunge Anjaneyasana | 5 breaths each side | Back knee down, hips forward gently. |
| 03 | Working towards the splits, slowly and safely | 5 breaths each side (half split) | Sit the hips back over the back knee, front leg long, blocks under the hands. |
| 04 | Pigeon Pose Eka Pada Rajakapotasana | 5 breaths each side | Block under the front hip if it lifts. |
| 05 | Supine Twist Supta Matsyendrasana | 5 breaths each side | Knees to one side, arms wide. |
| 06 | Legs Up the Wall Viparita Karani | 3 minutes | Hips close to the wall, a cushion under the lower back. |
| 07 | Corpse Pose Savasana | 2 minutes | Let the legs fall open and rest. |
After a run, the legs are warm and the muscles have worked hard through a small range of motion. This sequence takes them gently through a wider one. It is designed for after a run, once your breathing has settled, or the next morning when the legs feel heavy.
Keep everything mild. Long, deep stretching straight after a hard race or interval session can feel worse, not better; hold each pose for five slow breaths and leave a little room. If a muscle feels sore in a sharp or specific spot, skip it and see a physio if it lasts.
Downward Dog works the calves and hamstrings together. Low Lunge opens the front of the hip, which shortens with every stride. The half split, sitting back from Low Lunge with the front leg straight, targets the hamstrings, and Pigeon reaches the outer hip. Finish lying down with a twist and the legs up the wall.
For the running side of things, read yoga for runners and stretching before running. Running in Manila's heat, drink before you stretch.
Questions
How soon after a run should I do yoga?
Once your breathing has settled and you have cooled down, usually 10 to 20 minutes after an easy run. After a hard race, a short walk and gentle shapes only are usually enough on the day.
Can yoga replace a cool down after running?
A few minutes of easy walking or jogging is the cool down. This sequence comes after it, as gentle mobility for the legs and hips.