Post Run Recovery: Yoga Flow for Runners with Jennifer Butler | 10 Minutes

Enjoy this sequence of Yoga for Runners with Jennifer Butler that target areas of the body that are problematic for runners, like the hamstrings, the IT band, hip flexors, psoas, and shoulders after a run to help strengthen and lengthen your muscles to prevent injury. 

Yoga is an excellent cross-training activity that promotes strength building, improves flexibility, and aids in recovery after a run. Yoga is great for runners because it counteracts the pounding, tightening and shortening of muscles.

Here is the written sequence for you to do on your own....Anytime, Anywhere:

Begin Standing in Mountain Posse (Tadasana)
Inhale Arms to the Sky
Exhale Forward Fold (Uttanasana)
Inhale Half Lift (Ardha Uttanasana)
​Standing IT Band Stretch Twist to the Left
​Standing IT Band Stretch Twist to the Right
Exhale High Plank -> Low Plank (Chaturanga Dandasana)
Inhale Upward-Facing Dog (Urdhva Mukha Svanasana)
Exhale Downward-Facing Dog (Adho Mukha Svanasana)
Inhale Right Leg to the Sky
Exhale Pyramid Pose (Parsvottanasana) - hold for 5-10 breaths
Inhale 3-Legged Dog (right leg)
Exhale Lizard Pose (Utthan Pristhasana)
Inhale Half Splits (Ardha Hanumanasana)
Exhale Runners Lunge (Utthan Pristhasana Variation) 
Inhale Lizard Pose with Quad Stretch (Parivrtta Anjaneyasana Variation)
Exhale Downward Facing Dog
Inhale Left Leg to the Sky
Exhale Pyramid Pose
Inhale 3-Legged Dog (left leg)
Exhale Downward Facing Dog
Exhale Pyramid Pose (Parsvottanasana) - hold for 10-20 breaths
Inhale 3-Legged Dog (right leg)
Exhale Lizard Pose (Utthan Pristhasana) - hold for 10-20 breaths
Inhale Half Splits (Ardha Hanumanasana) - hold for 10-20 breaths
Exhale Runners Lunge (Utthan Pristhasana Variation) - hold for 10-20 breaths
Inhale Lizard Pose with Quad Stretch (Parivrtta Anjaneyasana Variation) - hold for 10-20 breaths
Exhale Downward Facing Dog
Lower to Knees -> Come to a Seat
Seated Figure 4 Right Side (Eka Pada Utkatasana) - hold for 10-20 breaths
Seated Figure 4 Right Side (Eka Pada Utkatasana) - hold for 10-20 breaths
Seated Forward Fold - hold for 10-20 breaths
Seat Half Butterfly Forward Fold - Right Side - hold for 10-20 breaths
Seated Spinal Twist -> Right -> Left
Seat Half Butterfly Forward Fold - Left Side - hold for 10-20 breaths
Seated Spinal Twist -> Left -> Right
Butterfly or Bounded Angel Pose (Baddha Konasana) - hold for 10-20 breaths
Seated Wide-Legged Side Bend -> Right -> Left
Seated Wide Legged Forward Fold (Upavistha Konasana) - hold for 10-20 breaths

ENJOY!!

​Namaste 🙏

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Disclaimer: Jennifer Butler from Yoga Fits Me strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge.