How to Do a Yoga Cooldown After Running

Everyone knows that running is great for the cardiovascular system; however, it's also a fact that it dramatically tightens certain muscle groups while doing nothing for others. This post-run power yoga program can solve that problem.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Leotards
• Running Shoes
• Running Socks
• Bottled Water
• Running Watches
• Athletic Gear
• Exercise Mats
• Postpartum Yoga Video
• Yoga Video

1. 

   Get into a triangle pose. With legs 3 feet apart, turn your right foot out 90 degrees and your left foot in 30 degrees. Inhale, and extend your arms straight to the sides. Without bending your knees, bend at the waist to your right, placing the right hand on your right ankle (or shin, depending on how flexible you are). Look up at your left hand. Come up, reverse feet positions, and do the exercise to the opposite side.

2. 

   Do an inverted triangle. Turn the right foot out 90 degrees and the left foot in 45 degrees. Extend your arms to your sides. Turn your torso to the right and bring both arms to the shin, ankle or floor. Reverse and do the same to the other side.

3. 

   Move into an extended side triangle. Stand with feet 4 feet apart. Turn the right foot out 90 degrees and the left foot in 30 degrees. Extend arms to the side. Bend right knee directly over the right ankle, bringing the right palm to the floor next to the inside arch of the foot. Extend your left arm straight up toward the ceiling. Reverse, and do the same to the other side.

4. 

   Try a warrior pose. Stand with feet 3 1/2 feet apart. Turn the right foot out 90 degrees, the left foot in 30 degrees. Twist your upper body, turning the hips to the right. Hold your back leg straight. Bend the right knee directly over the right ankle. Raise the arms straight over the head, with the palms together. Reverse and do the same to other side.

5. 

   Finish with a single leg forward bend. Sit on the floor. Extend your left leg straight in front, with the toes of your left foot flexed upward, pointing toward the ceiling. Bring the right foot to the inside of the left thigh. Bend down the left leg until your hands reach the knees, shin or foot. Reverse and do the other leg.

Tips & Warnings

• Hold each position for about 5 to 10 yogic (deep) breaths.
• Move continuously. Do not rest between poses.
• Contract, or tighten, the thigh muscle of the leg being stretched.
• Do the power yoga prerun routine between these exercises to stay warm (see "How to Complement Your Running Program With a Power Yoga Warm-Up").
• The muscles should be warm when you stretch. To make sure, you should be sweating.
• Align yourself biomechanically. To prevent injury while stretching, correct alignment, or form, is mandatory.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help:

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[lizmolnar]

on 3/14/2009 thank you! i love running AND yoga but have never tried this!