Yoga Poses to Practice After Your Run or Workout
As you read yesterday, I’ve been busy living a sweaty life! Now matter how busy my schedule, however, I make time for my post-workout and post-run yoga routine!
Read on for my personal post-fitness yoga practice! This is perfect to do in a parking lot, at the gym, in a group fitness room, or at home! Pretty much anywhere! No yoga mat required! (And shoes can totally be left on!)
1) Standing Pigeon Pose
Very similar to the seated pigeon pose variation outlined by Emily on Saturday!
Instead of starting from a seated position, you will start from standing. Cross your right ankle over your left knee, allowing the foot to go past the ankle. From here, you will squat down into chair pose as much or as little as is comfortable. You may keep your hands on your hips or bring them to hart center (shown below). Hold for 5-10 breaths. Repeat on second side.
2) Hamstring Stretch (Parsvottanasana)
Step back with the left leg. Take the left-leg back and to the left of your hip, so you are not on a tight-rope. Press into the big toe mound of the right leg to straighten the leg. Knee-cap lifts up towards your belly. Begin to hinge from your hips forward any amount. This may be very intense and you may only come part way. You can extend the arms back with the palms down, keep the hands on the hips, or if you have the shoulder mobility come into reverse prayer.
Work to keep the hips square with both hips pointing forward. Keep pressing down into the front big toe to straighten the leg, being mindful not to jam the knee back but to instead lift the knee-cap up towards your hip. Again, hold for five to ten breaths.
Repeat on second side.
3) Quad Stretch
For a full detailed explanation of this pose, please hop over to my post for the Rock ‘n’ Roll Marathon series! 🙂
4) Pop a YOGA SQUAT! (Malasana)
Yes, that’s right! A yoga squat. It looks like this (only you are probably not practicing it on wood!):
Bring your feet hip width apart or wider (for me it needs to be significantly wider.) Slowly lower yourself down as far as is comfortable for the knees. Basically, you squat down. (No other real way to say this.) Ideally, your arms will come inside your knees. It is OK for your feet to be lifted. You can take the squat wider if that is more comfortable for the back of the calves, or you can stuff your workout towel or mat underneath your heels for support. If your arms come inside your knees, press the hands together and use the arms to help to gently open the shins/thighs/hips by pressing the backs of the arms into the legs. (Be mindful not to press on the knees!!!)
Stay as long as is comfortable, but aim for at least three to five breaths.
Slowly press into your heels to come up.
5) Shoulder-Love in Cow Face Pose (Gomukhasana)
My shoulders are always craving love, love, love! And I give them what they want!
My favorite shoulder opener to practice is Cow Face Pose. (called Cow Face pose because you look like a cow with one ear up and one ear down, how cute is that?!?)
Come to a comfortable standing position, ideally Mountain Pose. (But if you don’t know what that is, just come to whatever feels good for you!) Lift the right arm straight towards the ceiling! Take the left and and help guide the right elbow behind your head. From here, reach around with the left hand and begin to creeeeeeep it up the back. Maybe the top arm grabs the shirt and the bottom hand grabs the shirt. Maybe you grab a strap or your towel to bridge the distance between the hands. Maybe your hands interlace like mine!
Repeat on both sides. Generally one side is much tighter in this one, hold that side for longer!!!
After you’re done with these poses, make sure to drink lots of water, refuel as necessary, take a shower, and go home! Of course, you are ALWAYS invited to practice more yoga poses after your workout! These are just my top five favorites that I repeat each and every time. (Whether it be a run, a ClassPass experience, or a home workout.)
What are your go-to yoga poses to practice after your favorite fitness activity? Let me know! 🙂