The 16-Minute Postrun Yoga Sequence Your Tight Muscles Are Begging For

Down Dog

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Come onto the hands and knees into the classic upside-down-V shape called Downward Facing Dog.
Take five slow, complete breaths here.

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Tip-Toe Three-Legged Dog

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From Downward Dog, inhale to step the feet together so your big toes are touching, and raise your right leg into the air, rising up onto the left toes.
Enjoy for five breaths.

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Warrior 2

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From Tip-Toe Three-Legged Dog, inhale to step the right foot forward between the hands, rising up into Warrior 2 with the arms extended into T position, gazing past the right fingers.
Stay like this for five breaths.

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Wide-Legged Forward Bend

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From Warrior 2, straighten the right leg and turn the right toes in so both heels are slightly wider than the toes.
Standing tall, interlace your hands behind you, pressing the heels of your palms together in a double fist. If this is too hard, hold opposite elbows.
Take a deep breath in, and slowly fold forward at the waist, lowering your hands as far as you can. Keep your spine long and straight as you breathe for five deep breaths.

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Side Lunge

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From Wide-Legged Forward Bend, release the hands and bend the right knee, lowering the hips into a side lunge.
Hold the hands together in prayer position or rest them on the floor, stretching the groin for five breaths.

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Low Crescent Lunge

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From Side Lunge, turn the torso to face the front of the mat and lower the left knee to the floor.
Rest the hands on the front thigh or raise the arms up, sinking the pelvis toward the floor to intensify the stretch in the hips.
Stay here for five breaths.

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Twisting Lizard

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From Low Crescent Lunge, rest your left hand on the mat underneath your shoulder.
Raise your right arm into the air and twist to the right, gazing behind you, enjoying this pose for five breaths.

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Head to Knee

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From Twisting Lizard, lower the right hand to the mat, and shift your hips back, straightening the right leg.
Bend your left knee, and pull the sole of your foot against your right inner thigh.
Sitting with a tall spine, reach both hands to your right leg or foot, and stack your torso on top of your right thigh. Try not to round your back.
Stay here for five breaths, relaxing your shoulders away from your ears.

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Pigeon

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From Head to Knee, lift the torso and swing your right leg behind you. Inch your left toes away from you as much as you can while keeping the left hip and right thigh resting on the mat, without twisting the torso.
Walk your hands out in front of you, allowing your torso to rest over your left knee. Hold here, breathing into any areas of tightness and tension for five breaths.

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Butterfly

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From Pigeon, swing the right leg forward, bringing the soles of the feet together.
Sit with a tall spine, and fold forward to increase the intensity.
Enjoy this lower-back and hip-opening stretch for five breaths.

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Seated Straddle

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From Butterfly, extend the legs out into a wide Straddle.
Inhale to lengthen your spine, and exhale to slowly fold forward as far as you can with a flat back, making sure your toes and knees are pointing straight up.
Rest your hands on your feet, your legs, or the floor in front of you.
Hold for five breaths.

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Toe Breaker Pose

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From Seated Straddle, come to kneel on the floor with the toes tucked.
Slowly lower your pelvis to your heels. You can even lean back a little to increase the stretch in the quads.
Breathe deeply for five breaths. If this is too painful, put less weight on the heels by lifting the hips off the heels.

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Cobra

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From Toe Breaker Pose, come to lie on the belly and extend your arms out in front of you.
Keeping your legs and pelvis grounded, slowly walk your hands toward your chest, keeping a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades for a nice stretch in the chest and neck.
Stay here for five breaths.

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Half Wheel

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From Cobra, roll onto the back. Bend both knees, and plant the soles of the feet on the mat directly under the knees. Try to keep the feet parallel.
Interlace the hands in a double fist, and gently rock the upper torso from side to side to bring the shoulder blades closer together.
Actively press into the feet and head to lift the pelvis, holding here for five breaths.

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Happy Baby Pose

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From Half Wheel, release your hips to the floor.
Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
Gently use your upper-body strength to equally press both knees to the floor below your armpits.
Stay like this for five deep breaths.

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Spinal Twist

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Hug your knees into the chest.
Extend your arms out in T position.
Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
Use your abs to lift your knees back to center and sit up.
Repeat this 16-pose sequence on the left side.

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