CARVING OUT A few minutes to do an inversion pose (or two or three) after a long run will speed your recovery. Inversions, which either elevate your feet or lower your head below your hips, boost circulation and improve flexibility. They can also help you feel relaxed and reinvigorated, says Rebecca Pacheco, a runner and yoga instructor. Start by holding each position for five to 10 breaths and work up to holding them for a minute or two.
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Downward Dog
Start on your hands and knees; curl your toes under and push back, raising your hips and pushing your heels toward the ground.
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Standing Forward Fold
Bend forward from your hips, keeping your knees slightly bent. Rest your hands on your lower legs, feet, or the floor, depending on your flexibility.
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Legs Up the Wall
Sidle one hip as close as you can to a wall. Swing both legs up the wall and shimmy your rear end as close to the wall as possible. Hamstrings tender? Slide a few centimetres away from the wall.
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Standing Splits
Start in forward fold with both hands on your mat. Shift your weight into your hands and your left foot. Lift your right foot as high as you can while keeping your hips square. Switch sides.
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Modified Shoulder Stand
Stack two blankets. Lie down with the blankets supporting your shoulders, with your head on the ground, and with your arms flat on the floor and your hands palm-down. Bend your knees and put your feet flat on the floor. Use your core strength to lift your legs, extend your torso, and straighten your legs upward. Place your hands on your lower back, using your elbows to support yourself. Make sure your weight rests on your shoulders (not on your neck).
See a video of this routine at runnersworldmag.com.au/video.
