If you have time to indulge in a longer post-run yoga session than the 7 minute sequence I’ve already provided, try this series of postures. If some of the poses are too difficult for you, skip them for now. It might also be time to develop a regular practice privately or in a group setting to work towards being able to master the postures you are having trouble with. One way or another, you can still get extraordinary benefits from any one of the poses offered here and you can always refer to the shorter and less advanced Yoga For Runners 7 Minute sequence already posted.

*As in all yoga sequences, be sure to do each pose on both sides if one leg is forward or in a standing balance. View slide below for postures.

Download this sequence to save to your Ipad, cell phone, or computer here.

Child’s Pose– I like to see what my breath is like after a good cardio workout and this posture immediately begins the process of opening and relaxing the muscles of the entire back.

Up Cat/Down Cat– 3x. Running causes spinal stiffness and these movements help to reduce residual mobility limitations of the spine.

Down Dog– Stretches the entire back of the legs including hamstrings, back of knees, calves and the Achilles tendon, as well as the ball of the foot and toes, which also take a beating from running.

Vinyasa– Opens up shoulders and back which tend to tighten due to the repetitive arm swinging that running requires. Tones arms and shoulders.

Low Lunge– Begins to stretch into the hip flexors and aligns the ankle, knee, and hip joints.

Low Lunge to Forward Bend Over One Leg on Breath– 3x. Contracts and releases hamstrings; hold last one and flex front foot to get deeper into calf and Achilles tendon.

Forward Bend– Opens and relaxes most muscles along the spine and stretches the hamstrings. Bend your knees if your legs are tight or your lower back is tight.

Prepare Pose to Forward Bend– 3x. Brings breath, extension, and movement to the spine.

Extended Mountain– Stretches arms, upper back, and shoulders while elevating breath to the top of the lungs.

Mountain– Allows you to find correct standing posture lining up the 7 segments of your body (legs, pelvic bowl, core, rib cage and arms, neck, head, and crown of head).

Blown Palm– 2x each side. Stretches the sides of the torso and hips as well as the outer quadricep muscles.

Sun Salutation As– 3x. Engages, strengthens, and stretches the whole body.

Step to Side

Triangle– Releases and opens upper inner hamstrings of front leg and the muscles atop the outer hip of the back leg. Add a half bind to open shoulder and then extend arm along side ear palm facing down for a deeper lateral stretch of  top hip and intercostal muscles.

Fan: Opens hamstrings, back body, and releases shoulders.


Dancer– Opens hip flexor and groins. Use the wall to modify placing front hand above head height to stabilize you.

Standing Angle to Knee– Stretches glutes, outer hip, knee. Place hands on wall to modify.

Sun Salutation to Down Dog– Opens, brings movement, tones and stretches the entire body while building a lot of heat.

Modified Twisting Side Angle – Engages spinal rotation bringing movement to the vertebrae and muscles along the spine. Stretches hip flexors, quads, and hamstrings. Opens outer shoulder and the chest.

Down Dog

Bridge/ Full Wheel (optional for the advanced yogi): Stretches the following muscles: quads, hip flexors, shoulders, chest, intercostals, abdominals, and increases flexibility of back body.

Seated Forward Bend Over 1 Leg- Opens the underside of legs and the entire back (touch finger tips to shin or use a strap around balls of feet to modify)

Seated Forward Bend– Lengthens muscles of the whole back (touch finger tips to shins or use strap around balls of feet to modify).

Reclined Hand to Toe– The ultimate stretch for hamstrings and hips (use strap around foot to modify).

Corpse-Pure relaxation. Balances out nervous system.