I'm a Yoga Instructor, and These Are the 8 Stretches I Always Do After a Run

What it stretches: hamstrings, calves, and shoulders

• Come onto your hands and feet into the classic upside-down-V shape called Downward Facing Dog.
• Breathe deeply for 30 to 60 seconds. You can also raise one leg into the air at a time to increase the intensity.

What it stretches: inner thighs, hips, and hamstrings

• Stand with your legs wide. Bend your right knee, lowering your hips into a side lunge.
• Hold your hands together in prayer position or rest them on the floor, stretching the groin for 30 to 60 seconds.
• For a variation, place your hands on either side of your straight leg and fold over your thigh to stretch your hamstring for another 30 to 60 seconds.
• Repeat one or both of these stretches on the other side.

What it stretches: hip flexors

• From Side Lunge, turn your torso to face the front of the mat and lower your left knee to the floor.
• Rest your hands on your front thigh or raise your arms up, sinking your pelvis toward the floor to intensify the stretch in your hips.
• Stay here for 30 to 60 seconds. For a variation, bend your back knee, hold your back foot, and stretch the quad.
• Repeat one or both stretches on the other side.

What it stretches: hips, butt, and lower back

• Sit with both legs in front of you. Bend your left knee, so your shin is parallel with your body. Bend your right leg, and stack your right knee on top of your left ankle and your right ankle above your left knee. Your shins should be parallel. Flex both feet.
• Sit up tall or fold forward to increase the stretch. Hold Double Pigeon for 30 to 60 seconds on this side, and then repeat this stretch with your left shin on top.

What it stretches: hips, hamstrings, and lower back

• Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
• Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.
• Go down as far as you need to feel a stretch in your hamstrings and inner thighs, but you don't want to feel pain.
• Hold for 60 seconds. Then walk your hands over to your right leg, hold for another minute, and then repeat over your left leg.

What it stretches: feet and quads

• From Seated Straddle, come to kneel on the floor with your toes tucked.
• Slowly lower your pelvis to your heels. You can even lean back a little, resting your hands on the floor behind you to increase the stretch in your quads.
• Breathe deeply for 30 to 60 seconds. If this is too painful, put less weight on your heels by lifting your hips off your heels.

What it stretches: shoulders, upper back, and neck, and increases flexibility in your spine

• Lie on your back, bend both knees, and plant the soles of your feet on the mat directly under your knees. Try to keep your feet parallel.
• Interlace your hands in a double fist, and gently rock your upper torso from side to side to bring your shoulder blades closer together.
• Actively press into your feet and head to lift your pelvis, holding here for 30 to 60 seconds.

What it stretches: lower back and hips

• Lie on your back, 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 30 to 60 seconds.