Sun Salutations- Surya Namaskara

Watch the video. The many poses in Sun Salutations hit all of your major muscle groups. Forward fold stretches the back of your legs and glutes while upward facing dog opens your psoas muscle and shoulders that can tighten while running. Downward facing dog increases flexibility in the calves and hamstrings to help prevent injury while opening and loosening the shoulders. Down dog also helps to center the mind and lock in a solid breathing pattern. Since your heart is above your head, this is a mild inversion, and your brain is nourished with extra blood flow and oxygen.

• Start by standing with feet together.
• Inhale to reach the arms up.

Sun Salutations- Surya Namaskara

• Exhale to down dog. Hold the position for 5-8 breaths if comfortable.
• Repeat 3-8 times.

Sun Salutations- Surya Namaskara

• Inhale to upward facing dog or cobra, and let the shoulder blades melt away from the ears.

Forward Lengthener Pose- Parsvottanasana

Watch the video. Parsvottanasana creates flexibility in the hamstrings by lengthening and releasing the hamstring muscles. It also strengthens the quadriceps and can help build longer strides and increase speed.

• Stand up tall and take the left foot 2-4 feet behind the right foot, all toes pointed forward.  
• Inhale to stand up tall and exhale to fold forward. Try to bring the forehead to the knee, if comfortable.
• Engage your quadriceps to release the hamstrings. 
• Place the hands on blocks and keep the focus in the legs. 
• Hold each side for 5-15 breaths.

Sun Salutations- Surya Namaskara

• Inhale to look up, place hands on shins and extend the spine.
• Exhale to step or jump to plank position and keep the spine in one long line. Contract the glutes to feel light in the arms.

Seated Forward Bend- Paschimotanasana

Watch the video. Like Uttanasana in many ways, Paschimotanasana releases your hamstrings, calves, glutes, and lower back.

• Sit on the mat and extend the legs in front, feet flexed.
• Inhale to sit up tall and exhale to fold forward. 
• With each inhale, lengthen the body. With each exhale, release a little more.
• Hold 5-25 breaths.

Sun Salutations- Surya Namaskara

• Exhale to fold forward and reach the forehead to the shins.
• Inhale to reach deeper into the stretch, and exhale to settle into it.

Firelog Pose- Agnistambasana

Agnistambasana creates flexibility in the hips by releasing the complex structure of the hip joint and iliotibial band. It also helps release the lower back. With more agile hips, you will be able to get in more miles, with less injury and pain, and over time increase your speed.

• Sit on the mat and extend the legs in front. 
• Bend the right knee and place the right out ankle just above the left knee, on the lower part of the quadriceps. 
• Fold the left knee so that the shins are stacked, left shin under right shin, left knee under right ankle, and right knee on top of the left ankle.  
• Flex the feet and inhale to sit up tall.
• Exhale to fold forward if comfortable.  
• Hold each side for 5-15 breaths.

Shoulder Stand- Salamba Sarvangasana

Watch the video. Lifting your legs over your heart and head will help circulation and remove stored lactic acid. After completing this posture, finish in Savasana or seated meditation.

• From a prone position, swing the legs gently over the head. 
• Place the hands on the back, fingers pointing up. 
• Slowly lift the legs to the ceiling and hold 10-30 breaths.