Best For Strength and Flexibility
“For targeting run-specific muscles, use the high lunge,” says Sage Rountree, author of The Runner’s Guide to Yoga.
Step into a lunge, hips/shoulders forward. Hold for five to 10 breaths. “If you’re comfortable, take your arms overhead and add a backbend to stretch the rear leg more,” says Rountree. Switch sides.
Best For Recovery
“Legs up the wall helps drain swelling from the lower legs and gently stretches the hamstrings and chest,” says Rountree.
Sit with one hip close to a wall. Swivel so your legs are up the wall and torso perpendicular to it. Settle in, arranging your neck, shoulders and arms for support. Hold for five minutes.