15 minute yoga sequence for runners

Stretches with strap or belt

Lie on your back:

Place the strap around your right foot, bring your leg up and towards you and hold for 30 seconds.
Lower your leg to the right and hold for 30 seconds.
Lower your leg to the left and hold for 30 seconds.
Lower your leg halfway and press through the heel. Hold for 30 seconds. Repeat the sequence with your left leg.

Downward Dog:

From your hands and knees, press your hips back and straighten your legs to form an inverted “V”. Your palms should be flat, your fingers spread, your heels pushed down and your head relaxed.

Lunge:

From downward dog, step your right foot forward between your hands with your left knee on the floor. Your hands can stay on the floor or come to your right knee. Ensure that your right knee does not extend over your ankle. Repeat on your left side.

Pigeon:

From downward dog, bring your right knee down behind your right wrist while angling your right shin under your torso and bringing your right foot to the front of your left knee so the outside of your right shin rests on the floor. Slide your left leg back and straighten your knee so the front of your thigh descends to the floor. You can stay on your hands or fold forward onto your forearms or all the way to the floor. Repeat on the left side.