Skip Nav
Love It. Save Your Favorites Now.
The 16-Minute Postrun Yoga Sequence Your Tight Muscles Are Begging For

Best Stretches After a Run

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

Best Stretches After a Run
Image Source: POPSUGAR Photography / Kathryna Hancock

Stretching before a run is a big no-no, so after you come inside or hop off the treadmill, there's no better time to hit the floor and move through a few yoga poses. This yoga sequence has your tight hamstrings, hips, quads, lower back, and shoulders in mind.

Move through this 16-pose sequence on the right side and then repeat on the left. Holding each pose for five breaths, or about 30 seconds, it should take you about 16 minutes to complete. Think about how relaxed and open you'll feel afterward!

Related:
Sun Salutation For Runners
The Only Yoga Sequence Runners Need to Do

Down Dog

Down Dog
Image Source: POPSUGAR Photography / Louisa Larson
  • Come onto the hands and knees into the classic upside-down-V shape called Downward Facing Dog.
  • Take five slow, complete breaths here.
1 / 16

Tip-Toe Three-Legged Dog

Tip-Toe Three-Legged Dog
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
2 / 16

Warrior 2

Warrior 2
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
3 / 16

Wide-Legged Forward Bend

Wide-Legged Forward Bend
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
4 / 16

Side Lunge

Side Lunge
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
5 / 16

Low Crescent Lunge

Low Crescent Lunge
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
6 / 16

Twisting Lizard

Twisting Lizard
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
7 / 16

Head to Knee

Head to Knee
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
8 / 16

Pigeon

Pigeon
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
9 / 16

Butterfly

Butterfly
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
10 / 16

Seated Straddle

Seated Straddle
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
11 / 16

Toe Breaker Pose

Toe Breaker Pose
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
12 / 16

Cobra

Cobra
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
13 / 16

Half Wheel

Half Wheel
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
14 / 16

Happy Baby Pose

Happy Baby Pose
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
15 / 16

Spinal Twist

Spinal Twist
Image Source: POPSUGAR Photography / Louisa Larson
  • 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.
16 / 16
Becs Gentry's Must Have Products
Athletes
Becs Gentry’s Must Haves, From Her Favorite Electrolytes to a $33 Running Belt
by Adelaide Giesey 5/29
Is Line Dancing the Newest Cardio Craze?
Workouts
A Case For Line Dancing as a Cardio Workout
by Chandler Plante 5/12
Padel Is the Newest Cool-Girl Sport
Athletes
Is Padel the Newest "It" Sport? I Tried It to Find Out
by Chandler Plante 5/06
Cynthia Erivo Gets Candid About Marathon Training
Cynthia Erivo
Cynthia Erivo's Me-Time Is Marathon Training
by Chandler Plante 4/30
Lindsay Arnold Shares Her Workout Routine
Dancing with the Stars
"DWTS"'s Lindsay Arnold Gets Candid About Fitness as a Mom
by Chandler Plante 4/21
Anthony Ramos Is Making Running a Community Conversation
Identity
Anthony Ramos's Next Role? Marathon Runner and Wellness Aficionado
by Johanna Ferreira 12/01/25

From Our Partners

Now You Know

Love Is Blind: Where Do Those Engagement Rings Come From?

Fashion

Everything to Know About the "Love Is Blind" Engagement Rings

by Sarah Wasilak 2/19

shopping

Oprah's Favorite Things List Has Major Gems, Including an Under-$100 Air Fryer

by Balim Tezel 11/06/25

Fitness

Paralympians Earn the Same Pay For Medals as Olympians, but Is It Enough?

by Karenna Meredith 8/29/24

health

How Often Should We Be Getting COVID Vaccines?

by Alexis Jones 8/23/24

Food

Pumpkin Spice Season Is Back Aug. 22

by Lauren Mazzo 8/21/24

Beauty

The Exact Red Lipstick Alexandria Ocasio-Cortez Swears By

by Alaina Demopoulos 8/20/24

health

What to Know About the Latest Mpox Outbreak, According to MDs

by Alexis Jones 8/16/24

health

Céline Dion Promised Her Children She’d Live: “They Already Lost a Parent.”

by Sara Youngblood Gregory 6/11/24

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2026 Vox Media, LLC. All Rights Reserved.