Yoga Sequence For an Aching Runner's Back
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Wide-Legged Forward Bend C
End with a pose that will target tight hamstrings and shoulders.
From Reclining Hero, slowly sit up, resting on your shins for a complete breath. Inhale to press your hands into the floor in front of your knees, tuck your toes, and exhale to slowly straighten the legs, keeping your torso folded over your thighs.
Inhale to bring your arms behind you, and interlace your fingers, pressing the heels of the palms together in a double fist. Actively pull your hands away from your shoulders to increase the stretch in your chest.
Separate the feet about three to four feet apart, and as you exhale, fold your torso deeply between your thighs, tucking your chin. Make sure to lengthen through the spine by reaching the top of your head toward the floor.
Stay like this for five breaths, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.
Photos: Jenny Sugar at
Laughing River Yoga Studio
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