1. Downward-Facing Dog (Adho Mukha Svanasana)
🟢 Benefits:
- Stretches calves, hamstrings, Achilles tendons
- Relieves tightness in the spine and shoulders
- Builds endurance in the upper body
✅ How to Do:
- Start in a plank position.
- Lift hips toward the ceiling, forming an inverted “V”.
- Keep heels reaching toward the floor, knees slightly bent if needed.
- Hold for 5–10 breaths.
2. Low Lunge (Anjaneyasana)
🟢 Benefits:
- Opens hip flexors and quads
- Improves stride length
- Relieves tension after long runs
✅ How to Do:
- Step your right foot forward between your hands from a downward dog.
- Lower your left knee to the mat and raise your arms overhead.
- Keep your chest lifted and hips sinking forward.
- Hold for 5–8 breaths, switch sides.
3. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
🟢 Benefits:
- Deep hamstring and calf stretch
- Improves range of motion in the hips
- Aids post-run recovery
✅ How to Do:
- Lie on your back, legs extended.
- Hug one knee into your chest and loop a strap (or towel) over your foot.
- Extend the leg up while keeping the opposite leg grounded.
- Hold for 30 seconds to 1 minute per side.
4. Pigeon Pose (Eka Pada Rajakapotasana)
🟢 Benefits:
- Releases tension in the glutes and hips
- Prevents IT band syndrome
- Enhances stride flexibility
✅ How to Do:
- From all fours, bring your right knee forward behind your right wrist.
- Extend your left leg straight behind you.
- Lower your torso over your front leg.
- Hold for 1–2 minutes, then switch sides.
5. Bridge Pose (Setu Bandhasana)
🟢 Benefits:
- Strengthens glutes and lower back
- Opens the chest and hip flexors
- Supports better posture and core stability
✅ How to Do:
- Lie on your back, bend knees, feet hip-width apart.
- Press into your feet and lift your hips.
- Clasp hands beneath your back and roll onto your shoulders.
- Hold for 30 seconds to 1 minute.
📝 Pro Tip:
Practice these poses after your run or on recovery days. Hold each pose mindfully, breathing deeply to relax tight muscles and prevent injuries.
