20-Min Yoga for Runners | Fix Tight Hips, Hamstrings & Calves (Active Recovery), by Flow With Gowri on YouTube. 19 min 56 s.
- Video length
- 19 min 56 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 6
What you need
Steps
Roll out your mat and sit or stand on it. Take a few slow breaths to settle your breathing before you start stretching.
Begin with gentle hip openers such as a seated cross-legged fold or a low lunge. Move slowly and stop before you feel sharp pain.
Hold each hip stretch for about 30 to 60 seconds per side. Breathe out as you sink a little deeper into the stretch.
Move into hamstring stretches like a seated forward fold or a reclined leg stretch with a strap. Keep your back long rather than rounding hard.
Stretch your calves with a downward dog or a standing calf stretch against a wall. Press the heel down and hold for 30 seconds per leg.
Finish with a few slow twists and a short rest lying on your back. Let your legs relax completely for a minute or two.
Tips and common mistakes
Stretch after your run, not before, when your muscles are already warm.
Ease off if you feel sharp pain or numbness, and never bounce into a stretch.
Breathe steadily through each pose instead of holding your breath.
Drink water afterwards and keep the session gentle so it counts as recovery, not training.
Questions
Can I do this routine on a rest day?
Yes. It works well as a light recovery session on days you do not run, as long as you keep the stretches gentle.
What if I cannot hold a pose for 30 seconds?
Come out of the stretch earlier and rest. Build up the hold time over a few sessions as your flexibility improves.
Do I need any props?
A mat is enough. A yoga strap or a towel helps with hamstring stretches if you cannot reach your foot easily.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
