With the New Balance Beach Run Series presented by Daman ActiveLife about to start on Friday in Ras Al Khaimah, it’s worth remembering that stretching after any form of exercise is vital to maintain healthy muscles.

This week I have put together the five most useful yoga postures you can do following your run.

Parsvottanasana

This will stretch out the muscles all the way down the back of the legs. Keep your feet facing forward (the back foot will want to turn out) and a nice long spine supported by engaging your abdominal muscles.

Try to keep the hips square to the ground. You may not get your body horizontal – although some of you may be able to move your upper body closer to your front leg as you bend deeper. Just feel the stretch.

Parivrtta Trikonasana

A nice twist to reset the spine, further stretching your legs and also a stretch for the ITB (ilio tibial band), a tendon running down the side of the leg which may feel uncomfortable after a run.

Tip: Clams will greatly help strengthen the hip abductors and reduce ITB problems. Lay on your side with knees bent and keeping feet together, lift and lower the top knee (imagine a clam shell opening and closing) to the point of fatigue.

Ardha Padmasana

An amazing stretch for the entire hip and thigh area.

 

Stretches the front of the body, most usefully quadriceps (front of thigh) and hip flexors.

Utthan Pristhasana

Improves flexibility in the hip and groin area.