Hey friends! Earlier this week I posted a great running warm-up sequence to supplement your running workouts. I wanted to post a follow-up to that warm-up with a post-run stretch and one of my favorite yoga poses: the twisting low lunge variation (lizard pose variation)!
We all know how important it is to warm-up before running (even if we skip it sometimes!), but stretching after your workouts is just as important and should be included after every workout, running or otherwise.
Here’s one of my new favorite stretches for my yoga class and it is a wonderful post-run stretch since it targets most of the major leg muscles (except the calf muscle). This pose will stretch out your hip flexors, quads, glutes, obliques, and chest if you have a good torso rotation in the twist.
This is an awesome variation of low lunge (Anjaneyasana) in yoga. I’ve been adding this to my regular yoga classes since I love it so much!
In the photos below, I did this pose with my shoes on since I had just finished filming the running warm-up video. If you are including this post in your yoga class or practice, you would take your shoes off, but if you are doing this right after running feel free to leave your shoes on.
Here are some tips for this pose:
- Make sure that you have plenty of cushion under the knee that is behind you
- If you experience knee pain, perform a low lunge twist variation without lifting the back leg
- Stack your joints: the forward knee should be over your ankle
- Keep your core and pelvic floor engaged to protect your low back
- The supporting arm should have stacked joints (wrist under elbow and under shoulder). My supporting arm is out of alignment since I’m holding my camera remote 😉
- Keep your chest lifted and spine long throughout the pose, reaching the crown of your head to the sky
- Hold this pose for 5 breaths and then switch sides
Want some more great post-run stretches? Here are 4 more of my favorite yoga poses that are great for runners!
Watch this move in action: