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Runner’s Stretch

After a run · 43 steps · about 22 min

Lunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

  1. Begin hereMountain5 breaths
  2. Exhale, fold forwardStanding Forward Fold6 breaths
  3. Inhale, lengthen halfwayHalfway Lift1 breath
  4. Exhale, foldStanding Forward Fold3 breaths
  5. Step back to down dogDownward-Facing Dog6 breaths
  6. Step right foot forward between the handsRunner’s LungeRight4 breaths
  7. Lower the back kneeLow LungeRight5 breaths
  8. Walk right foot out, hands insideLizardRight8 breaths
  9. Shift hips back, straighten right legHalf SplitRight8 breaths
  10. Bend right knee, shift forwardLow LungeRight2 breaths
  11. Tuck back toes, lift back kneeHigh LungeRight2 breaths
  12. Shorten stance, fold over right legPyramidRight6 breaths
  13. Hands down, step backDownward-Facing Dog2 breaths
  14. Lift right leg highThree-Legged DogRight2 breaths
  15. Bring right knee to right wristPigeonRight10 breaths
  16. Tuck back toes, step back to down dogDownward-Facing Dog3 breaths
  17. Step left foot forward between the handsRunner’s LungeLeft4 breaths
  18. Lower the back kneeLow LungeLeft5 breaths
  19. Walk left foot out, hands insideLizardLeft8 breaths
  20. Shift hips back, straighten left legHalf SplitLeft8 breaths
  21. Bend left knee, shift forwardLow LungeLeft2 breaths
  22. Tuck back toes, lift back kneeHigh LungeLeft2 breaths
  23. Shorten stance, fold over left legPyramidLeft6 breaths
  24. Hands down, step backDownward-Facing Dog2 breaths
  25. Lift left leg highThree-Legged DogLeft2 breaths
  26. Bring left knee to left wristPigeonLeft10 breaths
  27. Tuck back toes, step back to down dogDownward-Facing Dog3 breaths
  28. Lower knees to tableTabletop2 breaths
  29. Swing legs through to sitEasy Seat2 breaths
  30. Extend legs forwardStaff2 breaths
  31. Inhale lengthen, exhale foldSeated Forward Fold10 breaths
  32. Inhale, rise up to sitStaff2 breaths
  33. Roll down onto your backCorpse Pose2 breaths
  34. Hug knees into chestKnees to Chest3 breaths
  35. Straighten the right leg up, the other longReclined Hand-to-Big-ToeRight8 breaths
  36. Switch legs, lift the left legReclined Hand-to-Big-ToeLeft8 breaths
  37. Lower the leg, restCorpse Pose2 breaths
  38. Hug knees into chestKnees to Chest3 breaths
  39. Drop knees to the rightSupine TwistRight8 breaths
  40. Knees through center, drop to the leftSupine TwistLeft8 breaths
  41. Bring knees back to centerKnees to Chest3 breaths
  42. Lift the legs up the wallLegs Up the Wall15 breaths
  43. Bend the knees, roll away from the wall, lie flatCorpse Pose20 breaths

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