Post-Run 1

Instructions

• Start from a standing position with your feet hip-width apart.
• Bend one knee and bring your heel towards your glutes.
• Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
• Keep your knees together and your hips aligned.

Tips

• Engage your core to maintain balance.
• Keep your standing leg slightly bent to avoid locking the knee.
• Avoid arching your back or leaning forward.

Modifications

• Use a wall or chair for balance support if needed.
• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

Abdomen, Ankles, Feet, Hips, Knees, Lower Back, Psoas, Quadriceps, Shins

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Cross one foot over the other, then slowly bend forward from your hips, lowering your upper body towards your legs.
• Let your arms hang down and try to touch the floor with your hands.

Tips

• Keep your weight evenly distributed between both feet.
• Keep your spine long and avoid rounding your back.
• Relax your neck and let your head hang.

Modifications

• If you can't reach the floor, place your hands on your ankles or shins.

Benefits

Hamstrings, Hips, Lower Back

Instructions

• Start from a kneeling position with your arms at your sides.
• Step forward with one leg, placing your foot flat on the floor in front of you.
• Push your hips forward and raise your arms overhead.
• Lift your chest and reach toward the ceiling.

Tips

• Keep your front knee stable and align it directly above your ankle.
• Engage your back leg, pressing the top of your foot into the floor.
• Keep your torso upright and avoid arching your lower back.

Modifications

• For less intensity, keep your hands on your front thigh.
• Place a towel or cushion under your back knee for support.
• Hold onto a wall or chair for balance if needed.

Benefits

Abdomen, Hips, Lower Back, Psoas, Quadriceps

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one leg and place the sole of your foot against your opposite inner thigh.
• Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

• Focus on hinging at the hips rather than rounding your back.
• Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

• If you can't reach your foot, use a yoga strap or towel looped around your foot.
• For less intensity, bend your extended leg slightly.

Benefits

Calves, Glutes, Groin, Hamstrings, Lower Back