Run. Recover. Repeat.

The fifteen minutes that keep the next run comfortable.

15 minutesGentlebeginnerNeeds: Mat, Strap

Running shortens what it uses: calves, hamstrings, hip flexors, and the deep lateral hip muscles that keep the pelvis level with every stride. Left alone, that tightening accumulates into the aches runners know too well.

This is a post-run or evening sequence — muscles respond better warm. It works through the runner's tight spots systematically, finishing with legs elevated to help that heavy-leg feeling drain.

The sequence

  1. 1
    Downward-Facing Dog (Adho Mukha Svanasana)
    Downward-Facing DogAdho Mukha Svanasana

    8 breaths

    Pedal the heels — calves first.

  2. 2
    Low Lunge (Anjaneyasana)
    Low LungeAnjaneyasana

    8 breaths per side

  3. 3
    Pyramid Pose (Parsvottanasana)
    Pyramid PoseParsvottanasana

    6 breaths per side

    Hamstrings, one at a time, spine long.

  4. 4
    Pigeon Pose (Eka Pada Rajakapotasana (prep))
    Pigeon PoseEka Pada Rajakapotasana (prep)

    10 breaths per side

    The lateral hip work most runners skip.

  5. 5
    Reclining Hand-to-Big-Toe (Supta Padangusthasana)
    Reclining Hand-to-Big-ToeSupta Padangusthasana

    8 breaths per side

    Strap around the foot.

  6. 6
    Reclined Figure FourSupta Kapotasana

    8 breaths per side

  7. 7
    Legs Up the Wall (Viparita Karani)
    Legs Up the WallViparita Karani

    3 minutes

Breath

Easy nasal breathing — if you're still puffing from the run, walk another minute first.

To finish

Note tomorrow how the first kilometer feels. That's the practice reporting back.

Prints clean — pin it where you'll practice.

Where this fits

For feeling flexible · restored — works home, outdoors.