Stretching after a run: the Post-Workout Legs sequence

20 min Intermediate 9 poses

Recovery for runners and walkers

A recovery program for runners and anyone who walks a lot. Nearly every pose here goes to the legs: hamstrings, hip flexors, calves, inner thighs and hips. There's no Sun Salutation, since the sequence is meant for after your run, when your muscles are already warm.

It's rated intermediate because of Lizard Pose and the reclined leg-to-the-side stretch. Stretch smoothly, without jerking or bouncing: after a workout it's easy to overdo it. If you have a hamstring or knee injury, read the cautions listed lower on this page.

  1. Standing Forward Fold Standing Forward Fold 1
  2. Low Lunge Low Lunge 2
  3. Half Splits Half Splits 3
  4. Lizard Pose Lizard Pose 4
  5. Garland Pose Garland Pose 5
  6. Reclining Hand-to-Big-Toe Pose Reclining Hand-to-Big-Toe Pose 6
  7. Reclining Hand-to-Big-Toe Pose (Side) Reclining Hand-to-Big-Toe Pose (Side) 7
  8. Legs-Up-the-Wall Pose Legs-Up-the-Wall Pose 8
  9. Relaxation Pose Relaxation Pose 9

Why this order

Standing Forward Fold stretches your hamstrings before you even get down on the mat. Anjaneyasana opens the hip flexors, which running keeps in a shortened position, Half Splits from the same lunge switches the work to the hamstrings, and Lizard takes the hip opening deeper.

In Malasana your ankles and lower back get a stretch. On your back, the hand-to-big-toe holds, forward and out to the side, lengthen the legs while your spine stays fully supported. Before Savasana your legs rest up the wall in Legs-Up-the-Wall Pose.

Cautions

  • High blood pressure (Standing Forward Fold)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • Knee injuries — place a blanket under your back knee (Low Lunge)
  • Lower back pain — don't deepen the backbend; keep your torso upright (Low Lunge)
  • Hamstring injuries (Half Splits)
  • Knee injuries — rest your back knee on a blanket (Lizard Pose)
  • Knee injuries (Garland Pose)
  • If your heels don't reach the floor, place a blanket under them (Garland Pose)
  • Use a strap if your back lifts off the floor (Reclining Hand-to-Big-Toe Pose)
  • Groin injuries (Reclining Hand-to-Big-Toe Pose (Side))
  • Menstruation (Legs-Up-the-Wall Pose)
  • Glaucoma (Legs-Up-the-Wall Pose)
  • Uncontrolled hypertension (Legs-Up-the-Wall Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.