I am a runner so my hamstrings get really tight during training season for the my half-marathons. I have learned that I must stretch after EVERY run despite the fact that I am busy mom with a thousand and one things to do.
My favorite post-run yoga pose is Janu Sirsasana (JAH-new shear-SHAHS-anna) or HEAD to KNEE pose. I highly recommend using the Infinity Strap to start if you are a beginner to yoga or want to go deeper in your yoga practice.
The key active yoga prep for this pose to root down onto your sit bones and extend the arms to the sky FIRST then forward fold. The extension of your arms stretches your back muscles upwardly initially and releases tension on your stacked vertebrae thereby freeing up more space in your lower lumbar to forward fold.
The skeletal joint actions for this pose includes the spine, upper limbs and lower limbs. Mild flexion occurs when you rotate chest toward the extended leg. As for upper limbs, your body creates scapular abduction upward rotation with extension of the elbow. This pose also activates the SI joint nutation, hip flexion, knee extension and ankle flexion.
Here is a link to my Janu Sirsana pose from You Tube. See below.https://www.youtube.com/watch?v=2dLUAsv4jTk&list=PLld0KvQ_G1oE1q2tn8IZhSjCeU4ri4KXU&index=4
Enjoy! Follow me on Instagram: Yogashero for more yoga inspiration and life quotes. As usual, I am graciously grateful you took the time to review the video to keep yourself healthier and happier long after your next run.