Lengthen and Strengthen Your Runner's Legs

• Begin on both hands and feet in Downward Facing Dog, holding for five breaths.
• Step the feet together so your big toes are touching. Keeping the left heel on the mat, inhale to raise your right leg in the air, coming into Three-Legged Dog.
• Hold here for five breaths with the shoulders parallel to the floor, keeping the belly still and breathing into the chest.

• From Three-Legged Dog, bend your right knee, and exhale to slowly lower your right leg to the floor behind you as you simultaneously raise your right arm in the air. You're essentially rotating your body 180 degrees so your belly is pointing up toward the ceiling. Readjust your feet if you need to so they are parallel and slightly wider than hips-width distance apart.
• Press firmly into your feet to lift your hips high, engaging your glutes and hamstrings, and extend your arm over your face.
• Hold here for five complete breaths, gazing at your extended hand or up toward the ceiling.

• From Extended Tabletop, turn your torso to the left 180 degrees, planting your right hand back into Down Dog position. Straighten your right leg into the air, coming back into Three-Legged Dog.
• Inhale to step your right foot forward between your hands, and straighten the legs.
• Rest your hands on your front thigh, or if your hamstrings are flexible, exhale to fold your torso over your right leg, placing your hands on the floor. Try to keep your pelvis parallel with the front of your mat (you might need to draw the right hip back slightly).
• Relax everything, breathing deeply, and savor this stretch for five breaths.

• From Intense Side Stretch, lift your torso slightly and plant your left palm on the floor next to the outside edge of your right foot. If this hurts your hamstrings, rest your hand on a block or on your shin.
• Inhale to raise your right arm straight up, stack the shoulders, and engage your core by pulling your belly button in toward your spine. Pull your left shoulder away from your hips to lengthen through both sides of the ribs equally.
• Stay here for five deep breaths.

• From Revolved Triangle, bend your right knee and cross your left arm over your right thigh.
• Press your palms together firmly, and push into your bottom arm to lift the torso, lengthen the spine, and increase the twist.
• Gaze over your right shoulder, breathing for five full breaths.

• From Rotated Side Angle, inhale to lift the torso up. With an exhale, gently arch back and lower your left hand down, resting it on the back of your left leg.
• Raise your right arm overhead, feeling the stretch through the right side of your body. Continue to lower your hips, pressing your front knee forward so it's directly over your right ankle.
• Remain here for five complete breaths.

(left side shown above)

• From Reverse Warrior, shift your torso forward and straighten the right leg as you lift the left foot off the ground.
• Bend the left knee, and fold forward. Lower the left hand to the floor, and hold the left toes with your right hand.
• Pull the knee as high as you can to intensify the quad stretch, holding for five breaths.

• From Bent Standing Split, kick the left foot behind you, bending the right knee, and release the hands to the floor.
• Lower your torso, and reach your right arm underneath your bent right knee. Interlace both hands in front of your right ankle. Keep all the weight in your legs, resisting the urge to lean into your hands. If this is too hard for your thigh muscle to hold (it's an intense move!), then rest one or both hands on the floor.
• Breathe deeply in this low lunge for five breaths.

• From the Burning Lunge, release your hands to the floor. Keep your right foot where it is, and slowly lower your right knee to the right so you're resting on the outside of your right flexed foot.
• Keep your arms straight, pressing your chest forward just like in Upward Facing Dog. This will encourage your hips to lower, increasing the stretch.
• Gaze forward, and enjoy this pose for five breaths.

• From Open Lizard, inhale to draw your right heel in toward your left hip, resting on the outside of your right thigh.
• Exhale to lower your forearms to the floor. Stay here, or flatten your torso on your right shin for a deeper stretch.
• Breathe deeply for five breaths.

• From Pigeon, inhale to lift the torso, plant your palms on the mat in front of you, and step your left knee forward, coming to stand on the shins. Make sure the knees are hips-width distance apart.
• Exhale as you lean back and place your hands on your heels, arching back, and allowing the head to fall between the shoulder blades.
• Continue to press the hips forward, enjoying this pose for five breaths.

• From Camel, inhale to raise the torso and sit on the ground in between your heels. Use your hands to pull your calves out of the way. If this hurts your knees, sit on the heels or sit on a block, and stay here.
• Take a look at your feet and curl the arches around the curve of your bum so your toes are pointing behind you and slightly toward one another.
• If it feels OK on your knees, shift weight back and bring one hand behind you and then the other.
• Stay here or come to lie all the way down, flat on your back. Keep your knees as close together as possible to feel a deeper stretch in your quads.
• Either rest your hands on the soles of your feet or hold opposite elbows above your head.
• Stay for five breaths.

• From Reclined Hero, lift the torso up and straighten the legs out wide in front of you.
• Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length and exhale as you begin to fold forward at your waist, sliding your hands down your legs.
• Listen to your hamstrings! Go down as far as you need to feel a stretch, but you don't want to feel pain.
• Remain for five deep breaths, holding your big toes or extending your arms in front of you.

• From Wide Straddle, bend the knees and bring the soles of the feet together.
• Using your hands, open your feet up like a book. Inhale to lengthen the spine, and exhale to fold forward, pressing your elbows against the inner knees to increase the stretch.
• Enjoy this pose for five breaths.