Runner's Flow

Thanks to Mike and Joy at Renaissance Healing Center for helping develop the following sequence. It is great for a post-run stretch.

Start in a wide stance with hands on hips. Keep feet parallel.
Bending from the hips, come forward with the chest. Allow hands to drop toward feet, floor, wherever.
Keep a micro-bend in the knees-- locking them is not advised.
Hold for as long as it feels appropriate.

Walk the hands to one foot or the other and bend that knee.
Come into low lunge with back knee on the mat.
Walk the front foot to the side or farther forward.
Make sure the knee is parallel or behind the ankle (not in front of ankle which can compromise the knee).
Hold for as long as you like.

Walk the foot to the opposite hand, preparing for pigeon pose.
If you like, in pigeon, reach back for the foot and give the thigh of one leg a stretch and the hip in the other leg a stretch.

From pigeon, move to seated Half Lord of the Fishes pose by swinging that back leg all the way around the front, bent knee.

Repeat the above on the other side.

To finish out, try a supine spinal twist by laying on the mat, placing the right foot on the left knee, placing the left hand on the outside of the right knee and gently guiding the bent knee across the body. Repeat on the other side.

Look out for Mike's post-run posture flow soon. He's getting his notes together....