Yoga Sequence for lower back pain and tight hips



Hey fellow runners! Yesterday we talked about how important it is to be stretching after your runs! Even taking 5 minutes can be beneficial to your long term health. Follow this series of stretches to help prevent or release low back pain and tight hips. This is a great, short sequence if you are running low on time, however I highly recommend holding these poses as long as you can to gain the most benefits! 1. Begin in a table top position

2. Extend right leg, crossing the right knee over the left. Gently walk back so you are sitting cross legged on the floor. Sit down between your legs rooting both stiz bones on the mat. (If one sitz bone is higher than the other, rest it on a block, pillow or blanket). Finding the right position here can take a bit of time and practice. Be present in where you are and work from there.

3. Keeping your back as flat as you can, slowly walk your arms out in front of you. Hold this position as long as you can, using your breath to calm you through this deep stretch. The longer you hold it, the more you will relax into it. Hold this for about 60 seconds. 4. Gently walk your arms back up until you are in a seated position. Root your hands into the floor, and gently unravel yourself back into table top. 5.Reposition yourself so your knees are under your hips, and your hands are under your shoulders. Keep the spine neutral. Exhale and round your spine towards the ceiling. Pretend your belly button is going up towards your spine. Tuck you chin towards your chest and let your neck release. As you inhale, arch your back and lift your head and tailbone towards the sky. This is called cat/cow. Repeat it about 10 times. 6. Repeat the deep hip stretch on the left side. 7. Come back to neutral with hands under shoulders, knees under hips. Walk your way back into a child's pose, holding it as long as you need to.


These are my 2 favorite post run stretches. Whenever my back and hamstrings start to flair up, these seems to do the trick. Namaste and happy running! Let us know what you think in the comments below!

#yogaforrunners #yoga #running #postrunstretch #health

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