Being an mountain lover (if you haven’t noticed) and avid runner since high school, trail running seemed to naturally slip into my life. What’s different about trail running is largely the groups of muscles needed to power uphill and gracefully come down (or not gracefully, I don’t judge). Like any activity or exercise, it’s SO important to reset and maintain balance in the body to keep us injury-free and feeling good so we can continue to pursue these things that we love.
The list below is not only a great way blend yoga with trail running, but to also works to strengthen our booties. Want more focus on the glutes? Check out my post here for more.
This sequence only takes five minutes and is a perfect post-run cool down. I hope you enjoy and happy trails!
- Down Dog with Toes Down Variation
Starting in an upward facing dog, rolling back into a downward facing dog but keeping the toes tucked under to stretch through the front of the shin. Hold here for three to five breaths.
- Lizard with Quad Stretch
Ooo getting into the hips and quads! Stepping through from downward facing dog, bring your left foot to the outside of the left hand, rocking onto the pinky-toe edge of the foot. Root into the right hand and open the chest, reaching back to grab the right foot with the left hand. Breath space into the front of the hip and thigh. Hold for five breaths and repeat on the other side.
- Bridge with Leg Lifts
Coming onto the back, bring the feet underneath the knees and lift the hips on an inhale. Rooting into the left foot, gracefully life the right and straighten the leg if that’s available to you. Either hold here for five breaths, or you can pulse up and down – making sure to press into the left heel to fire up the back-body muscles. Repeat on the other side.
- Happy Baby
Ahhh, is this not the quintessential ‘the end is here’ pose? Grab the outside edges of the feet and focus on bringing the hips and knees closer to the ground with each exhale. Maybe add in some movement – maybe not. Pause here for at least five breaths.
Pin now, go for a run, then stretch and strengthen those muscles!