5-Pose Yoga Fix Publish-Run Yoga Stretches

 

Yoga for Runners / 9 Minute Post Run Stretch

Video taken from the channel: Karen Dubs


 

Quick post run yoga stretch

Video taken from the channel: Karen Dubs


 

Yoga for Runners: Post-Run Cool Down

Video taken from the channel: Malia Hilliard


 

5 Best Post-Run Stretches for Runners Cooldown

Video taken from the channel: Man Flow Yoga


 

The 5 Best Stretches for Runners | Post-Run Stretches to Prevent Injuries | Yoga for Runners

Video taken from the channel: Man Flow Yoga


 

Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene

Video taken from the channel: Yoga With Adriene


 

Yoga For Runners: 7 MIN PRE-RUN | Yoga With Adriene

Video taken from the channel: Yoga With Adriene


Keep both hips flat on the ground. To lessen the intensity, bend the left knee and place your foot on the floor. To deepen the intensity, slowly and gently pull the straight right leg toward you. Hold for 5–10 breaths and switch sides. 5-Pose Yoga Fix: Stretches to Energize Your Morning. by Kelly DiNardo.

September 22, 2017. 2 Comments. Share it: You can practice yoga at any time of day, but the early morning hours are considered particularly auspicious. Your mind is supposed.

As you inhale, press into the backs of your arms and feet, tilt your pelvis up and lift your hips up until your thighs are about parallel to the floor. Place a block under your low back for added support. The block can be on the short, medium or tall height.

Yoga for Runners / 9 Minute Post Run Stretch Duration: 9:15. Karen Dubs 1,316,639 views. 9:15. How To Fix Forward Head Posture 3 Easy Exercises (From a Chiropractor) Duration: 10:12.

Binge-watching an entire series has become the new normal, but slumping on the couch for a marathon “House of Cards” session can seriously throw off your posture and strain the shoulders, back and hips. This five-pose yoga session stretches those muscles and is the perfect couch-potato antidote. You don’t even have to hit pause — just hold each pose for 5–10 breaths while watching.

Practice this five-pose yoga session before and after your journey to lengthen and stretch the body. Hold each pose for 5–10 breaths to shake off the exhausting and bring on the exciting. 1. CHILD’S POSE. This pose is a salve that soothes and calms the body.

This is a quick yoga stretch for ALL LEVELS, with modifications, to help you recover from your last run. You can do it immediately post-run, or the next day as part of your rest day or active. Inhale and stretch your right arm overhead.

Exhale and twist, bringing your right elbow to rest against the outside of your right knee. Continue to find length through the torso with each inhale, being conscious not to collapse through the chest. Take 5–10 breaths and switch sides. 13 Minute Yoga for Runners Post Run Stretch. Take a short time out after your run to stretch your hips, hammies, quads and calves.

Yoga, Superfood & Self C. Perfect for post run recovery and/or lower body stretch! #postrunyinyoga #yinyogaforrunners #lowerbodyyoga In today’s Yin Yoga practice we use mindful stretches to cool down, help with muscle.

List of related literature:

Finally, although many schools of Yoga teach this sequence encouraging a deep standing backbend in postures 2 and 11, there is a potential for compression of the lumbar spinal discs, which can lead to pain.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

Yoga postures and body alignment ■ Seated spinal twist ■ Cat and cow poses ■ Modified child’s pose ■ Mountain pose ■ Forward bend and backbend ■ Side stretch ■ Modified Sun Salutations

“Voice Disorders, Third Edition” by Christine Sapienza, Bari Hoffman Ruddy
from Voice Disorders, Third Edition
by Christine Sapienza, Bari Hoffman Ruddy
Plural Publishing, Incorporated, 2016

The beauty of repeating this yoga flow is that it provides multiple opportunities for branching into frontextension postures, such as Sphinx, Cobra, and Kneeling Forward Lunge, or into the crawling postures from Table pose, or into the seated postures, such as Pinwheel, Seated Forward Bend, or Spinal Twist.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

Also called Nuad Bo’Rarn, a form of partner yoga consisting of stretching and compression _ 6.

“Massage Therapy E-Book: Principles and Practice” by Susan G. Salvo
from Massage Therapy E-Book: Principles and Practice
by Susan G. Salvo
Elsevier Health Sciences, 2019

In the following pages, you will learn five restorative yoga poses that may be practiced on their own or in a sequence.

“Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain” by Timothy McCall, Kelly McGonigal
from Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain
by Timothy McCall, Kelly McGonigal
New Harbinger Publications, 2009

Be sure to warm up before doing deep stretches or challenging poses, especially if you do your yoga practice first thing in the morning.

“Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery” by Dee Dussault
from Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery
by Dee Dussault
Hay House, 2017

The second yoga sequence consists predominantly of standing postures with a mix of floor exercises.

“Pain Management E-Book” by Steven D. Waldman
from Pain Management E-Book
by Steven D. Waldman
Elsevier Health Sciences, 2011

3 What is PNF stretching?

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

But if you want to include Headstand in the sequence, and you’re not practicing at least three times a week, then I recommend you stay with Practice 1, get yourself a Headstand support, or substitute Downward-Facing Dog Pose (adho mukha shvanasana; Light on Yoga #33).

“Original Yoga: Rediscovering Traditional Practices of Hatha Yoga” by Richard Rosen
from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga
by Richard Rosen
Shambhala, 2012

Engaging a skilled yoga instructor for a private session can be very helpful, especially if you have injuries or chronic pain and need some individualized variations on the poses.

“Anodea Judith's Chakra Yoga” by Anodea Judith
from Anodea Judith’s Chakra Yoga
by Anodea Judith
Llewellyn Worldwide, Limited, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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107 comments

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  • Would this be considered dynamic stretching? I hear static stretches are not good before a run. Judging by the comments not very many people have had bad experiences doing this warm up.

  • This was really nice. I’m ready for my 2nd outing for my training with Couch to 5k. Love the « Go Get them Tiger » Thanks Adriene��

  • My favourite video of yours so far, I can’t wait to try it out for real tomorrow! (1st day training to run 5k in December for charity ♥️)

  • Running goes so much better (without muscle pain) since I started to try out yoga on a “regular” base. Thanks for another great video!

  • Thank you for your yoga videos! I’ve been practicing almost everyday with a variation of your videos. It has helped me find peace and prepared me for my day / when I go to bed.

  • Adriene, I did 2 of your videos today in preparation for my run and I feel such a dramatic difference!!! I have also done your lower back and hips video and felt incredible after. Thank you so much for doing what you do! My body has never felt so light like a feather!!!! Sending love and positive energy! Thanks girl!

  • I’m notorious for not warming up properly/at all before going for a run. Last run I felt my upper body and back seizing up. Decided to try this before today’s run and holy cow it made the biggest difference! Looks like I’m converted!

  • I love this mini routine I do this twice in a row in the am and it brings my hips back to life! thank you adriene! Also was on the PCH w/ my fam when you were wish I had gotten to seen you and thank you for the light you bring!

  • thank you Adriene! I’ve done this video before every run in my training and it has been such a help! on my way to run my first half marathon!

  • I think the pace is perfect!! Once I can do it enough, I’d rather be doing more dynamic moving stretches than static holds which I think might be the point but # Find What Feels Good:)

  • I love the “7 minute post run”, but I am also gonna incorporate this one to make the “running package” complete:) My tight hips thank you so much!:) Namaste <3

  • This is a good pre stretch before the gym for me.
    Do you have a routine for preyoga warm up to get loose before I get loose as a goose

  • I thought it was the last practice I have commented. But no, it that one I didn’t comment and didn’t it yet. Anyways! For me, pre run part 2 because I needed it again. A really great warm-up. Stretches the calf muscles, back and my legs says you thank you. Namaste.

  • Should I bend my knees at the start? I can’t touch my toes… my fingertips barely reach my ankles.. is it possible to do this routine without touching the floor with my hands?

  • Adrienne you are THE BEST! I use your Rise series every single morning, and I love your pre and post run videos! Thank you so much!! <3

  • Made the mistake of not doing this before my run today realised as I was going out the door and thought, it won’t matter for this one time… boy was I wrong! I felt slow and tight the whole run. Not missing this out again!

  • Try a yoga video before you go running, they said. It’ll be fun, they said.
    And it was! But for a jogger who has never done yoga in their life, wow. I am in pain.
    Awesome video!!

  • A very well rounded, pre-Pilgrim Pie Rotary run practice �� thank you for helping me prepare for all things in life, Adriene ������ I am grateful for you Happy Thanksgiving ��

  • I put this on my TV the other day while my 17 month old daughter was in another room. She heard your voice and yelled “PUPPY!!” and came running over. �� And then today I put it on and she yelled “Benji!!!”. I was shocked that first of all she knew Benji’s name and second of all that she could say it as she doesn’t say that many words ��

  • I choose to not give up. This year I am running high school cross country! I ran cross country competitively for many years until I injured myself and was out for three years. This year I choose to train hard and be better than before!

  • I do this video after every run so I almost have the sequence memorised by this point, but I love coming back to it so I can hear Adriene’s little ‘your awesome, I’m awesome, have a great rest of your day’ at the end, always makes me smile.

  • I’ve been using your pre and post run videos for before and after riding my bicycle.

    Could you do a few videos specifically about pre and post bike ride? I’ve been assuming the pre and post run videos hit the same muscle groups, but I’m not sure.

    Thanks!

  • How soon after a run can you do this? I find myself having trouble slowing my breathing or taking less but bigger breaths. Maybe I need to wait longer?

  • At 2:50 you do that deeper hip stretch on the right side, but later in the video you don’t do it on the left side. Is that meant to be that way or should i start doing it too (pausing the video, i guess).
    Also, I like doing the exercise while listening to the video, so i know how long I should stay in each position.

    All in all, great instructions given in a clear and relaxing tone.

  • Coming back to this video after months of having first seen it, reminded me of how important YWA has been to me to be able to cope with this lockdown. Thanks heaps, Adriene. Lots of love out ❤️

  • I used this marathon training “Zοrοtοn Axy” (Google it) in my half marathon training, and just used 6 weeks of the schedule provided, and ran a PR! I am currently using it for my marathon training program, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training program, and set another PR..

  • I’ve just started C25K (week 2) and someone recommended this to ease the aching pains you get after. Hope this works! I wouldn’t mind seeing if Adriene does yoga for beginners who are heavily overweight ��, something to do on my days off running

  • Hey Adrienne! My first yoga session in my life!!! Thank you!!!! Right after my run….. I was inspired by Goggins and found you!!! Namaste ����!!!!

  • very nice but i dont think this is for beginners i guess im REALLY new to this. i run alot and im preparing for a 5k but this video goes way too fast for me. by the time ive got my leg in position youve already moved on to the next move. kind of difficult to be pausing and rewinding. by the way what AMAZING FLEXIBILITY!! i will not stop until i can do what you do. very inspiring. thanks for the video

  • This is the best and most concise post run stretching video on YouTube! I do it after every run at least 2 or 3 times. Thanks a million times over for the great routine!

  • this makes me feel SO GOOD after running, i’ve done it at least 15 times… thankyou Adrien! because of you i’ve never been sore:-D ��

  • I love Adrienne! I wake up in such a shitty mood everyday but a run and this guided yoga always lifts my spirits. Thank you for being you

  • Thank you, Adriene! I have been a runner for several years and started doing this practice a few months ago after my runs. This helps solidify the good things I did during my run both physically and mentally!

  • You should perform the exercises for the duration you tell us to do. so if 45 sec, don’t quit after 20… makes it easier to follow this routine.

  • My number one favorite thing about this video is the way she says “Baddha Koṇāsana” And every time I do this routine, I say it along with her.

  • Just discovered you and am subscribed already! Love your personality and how gentle you are. Thank you so much for reminding me to be friendly to myself. ❤
    Have a nice day everyone!

  • Thank you so much! Iv recently started running after years and was thinking of giving up because of all the aches and pains �� feel great after these

  • Every single day after my run I use this guide thank you love it has helped me phenomenally!! 5 days until running my Solo marathon 42.2km. ��������

  • I just started running two months ago and ran my first 5k last week. Thanks to this video I discovered that the stretches I have been doing were not nearly enough. Many, many thanks.

  • Hi, I have a question. I have noticed that my runs are becoming slower as I started running earlier in the morning. Is it dehydration?

  • Thank you so much for this!!! All of the other post run yoga videos I watched were to intense for after a run so this was amazing ��. Also I suggest putting a fan on full blast in front of your yoga mat it makes it so much better

  • I love doing this video after my workouts!! also, blue suits really well on you:D I truly love your top <3 thanks Adriene you are da best

  • Wow I love the “simple post-run sequence” comment…certainly challenging for a newbie getting into some of those poses! Enjoyable though and appreciate the effort. I guess I might get looser with more goes?

  • Awesome! I love that you are narrating, not talking while doing the poses. These are perfect for my running routine. I’m looking for a morning routine. Would love to see more videos from you. Nicely done. Thanks.

  • Really love this routine! Quick and efficient! Thank you:) I do get a have a little laugh though when you say “maybe you stay here, maybe you walk your hands down further” because in my head I’m thinking “ya… I think I’m good here haha” one day I will get those forearms to the ground though!

  • Hi Adrianne, thank you so much for your videos I’ve done this stretch for the last two days before my run and both times at the end you make me so emotional and I don’t even know why thank you so much. Namaste beautiful sister ����

  • I do this yoga session every morning after jogging, and I feel so good and relaxed afterwards. Thank you so much for this, Adriene!

  • Perfect for runners.   This is my go-to post-run “stretch.”  You seem to understand that after a run most runners don’t have the time or patience to do even a 15-20 minute workout.  This is short but sweet hitting all the spots.  I, too, loved the music.  I do add a little more downward dog at the end for my calves but that second to last position really is great for the feet!  Thanks for posting!

  • I CHOOSE to love my body. My body tries its best to take care of me, it’s high time for me to show some care for it. Thank you for the stretch, it did feel good.

  • My first attempt at yoga post-run and very grateful for the video, certainly some deep stretches which felt very good. Could you perhaps do you his routine twice or hold the poses longer for a deeper stretch?

  • I’m so happy I found you! I’ve been having weird hip/thigh pain and I’m the worst stretcher post anything, but I run the most for exercise. I found this gem today and noticed a definite reduction in pain, and felt prompted to do it again. Thanks Adriene!

  • Adriene, is it possible to over stretch muscles in hip area? I always feel mine need a good stretch but fear I overstretch them and that’s why they are sore in that area

  • I’m using my husband’s account but I’m trying to jog regularly. I am very slow and have to walk sometimes but I am better than I was and this is a perfect way to finish off my fastest (slow by others’ standards!) ever 5k, hurray! Thank you so much; my friend told me about this video and I’ll use it now as something to look forward to after my little trots around the streets! Also subscribed and want to look at your other videos. You seem so warm, positive and encouraging, I’m so glad that you do this for us! ��

  • This is so helpful but omg, when she said “I choose” all I could think of was that scene in Brave where she’s like “I choose… archery”

  • Hi Dean. I bought your book, Yoga for Men, a while ago, I am a competitive runner(58), mainly running 5 and 10K distances. The present crisis has given me the opportunity to perform one of the programmes. I am currently on week 3 of the Athletic Performance programme, getting stronger, really tough. Thanks.

  • This is good but it would have been great if I could have followed the whole thing with you, instead of being told to do the other side etc but thank you for the vid!

  • Like not that I don’t love yoga or think you provide an invaluable service but I’m pretty sure I only watch your videos to see how much skin you expose. I can’t watch men do yoga if I actually want to do yoga

  • Hallo
    I have just noticed, that your Amazing Pre running video is gone ��
    I hope it is comming back as it is my key to running without pain In my legs ❤️

  • Thank you for this video!
    I did your cool down yesterday for the first time and today again because I liked it.
    I also remarked thad the position on 2:55 is only on one side. But you already answerd to it:-)

  • Your videos are my go to warm up and cool down on my run days. In the post run you miss one move on the left side, I’m sure you already know! I squeeze it in on my own but wondering if you plan to doing a new one to include this pose?

  • I choose…happiness. And better stretched hamstrings! Now that I’m WFH I get barely 1/4 of the daily office steps and my hips have gotten incredibly tight even though I run every other day. This practice and your practice for low back and hamstrings has helped in fighting that tightness. Thanks for being so generous!

  • @Mike mikealssorry man just did this in one take and spaced it.  Please please take a sec to throw that pose into the second side so you are even!!!!  I’ll work on a way to maybe get it or a message in the video as a reminder.:)

  • That was pretty difficult. I think I might’ve have better luck if it was a little slower / more time in each pose. But I liked it and I think I’ll try again

  • I loved the cool down yoga but wish you had more videos. I really like your style!! this is the style of yoga I used to practise in class until the lady moved away ;( x

  • this is great!!! ive done a million youtube yoga videos, and usually have problems with speed & flow but this was perfect. I’d love to see more yoga videos!

  • I do this one almost every day after my walks and before i do that day’s yoga practice. I love its simplicity. Quick, stretchy and gets the job done.

  • thanks for this. was such a good stretching routine. i am just getting back into running (wasn’t that into it to begin with) but also working off a lumbar sprain about 2 months ago… so trying my hardest to stretch more! so i don’t aggravate it

  • I love how you slowly work us through these. I’m no where near as flexible as you are yet, but I am getting there. Thanks for this! I use it after every run:)

  • Great music selection. I love bands like Russian Circles and Mogwai, but all I ever hear in yoga classes are Top 40’s or “spa music.” Thanks for this!

  • well impossible for me to keep up even at low speed, I can’t watch you while I do the poses and when I look up you are in plank while I am in the cobra position, kind of frustrating

  • GREAT STRETCHES!!!

    I also LOVE that you do a voice over on your video… I have watched so many yoga videos and I just end up annoyed because they are not flowing with the breath, just taking their time to explain, while you sit there bored, staring at the screen wondering what they’re going to do next.  Great quality video and instructions.  Namaste!

  • I’m getting back into my running routine and this video really helped with how i feel afterwards!! I FEEL GREAT! This video really helped me feel more relaxed and centered after my run and not to mention my achy legs afterwards. Thank you so much, I love your videos!!

  • 1:41 Adrienne: “curl the toes under, walk the hands up, stay here kneading the thighs”
    Me: what do you mean, I always need my thighs!!!

  • Ahhh, what a great post run stretch its part of my running routine along with your pre-run stretch. I started taking up running right before COVID hit and we all had to stay home. Gave up my gym membership and now I run 3x a week and on the non-run days I do 1 hour of yoga. Thanks so much:-)

  • Thanks for the awesome video! Great stretches. Happy to see some Georgia people promoting the yoga game! Seems like no one around here is into health & fitness & I barely live an hour SW of Atlanta. You’ve got a new subscriber right here.

  • Wow I am really unflexible. Everywhere was cracking and most of my deep breaths sounds off ahhhhhh would come out. I guess I need a lot more of this. Thank you for sharing.:)

  • I just did a marathon on Sunday and today was my first post marathon training run. I was really sore and stiff this worked fantastic and took no time at all. Thank you for creating such a great video.

  • I choose to be present in this very moment (whenever that may be I move my body). No past, no future, only now. I struggle with my mental health, disordered eating, and very recently a pretty rough breakup. Jogging and yoga have been honestly so so helpful, and your videos always bring such joy. �� thank you Adriene��

  • wow you are amazin! I have one question… how can i gain flaxibility? I would like to make yoga…. but i not nothing so flexible… 

  • I love your videos! I do them before and after every run and your voice makes me so relaxed. You have a great presence. Seriously looking forward to more videos, hope they come soon:)

  • I did my first jog last night and your video really helped to relax and release the mussel tension after. With a bit of yoga either side of my jogging I really hope to keep up a routine! I feel great today. Thanks Malia =D

  • Thank you so much for this!!! I’ve been using this as my post jog stretch routine for idk, about a month now and it seriously feels so good it makes me want to cry every. single. time. I adore it!

  • Thanks for the vid. It looks really cool when you do it. But I think I nearly twisted my knee and after running, many bodyparts are getting cramps and spasms, so it really difficult to hold the positions. But i’ll keep trying and maybe I should watch the video first and then try doing yoga, not both at the same time, so i dont have to turn my neck to see what you’re doing. Thank you very much for the video.

  • I love this cool down for runners!! I just started the C25K program and have used your video after my run all of this week! (Week 1 lol)

  • I’m luvin this clip my dear. Found this after a good run and i was having a hard time concentrating on the movements. But i managed through it. Diggin the tunes too!
     

  • Great video!!! I have been using both of them regularly before and after running. Will you be doing any more videos in the future? I really hope so!:)

  • I’m an oly lifter, and I’ve been searching for recovery videos, I’ve found none so far. Although, two completely different sports, running and oly lifting use a lot the legs, would this work?

  • Great video and I absolutely LOVED your music choice!  Post-Rock is the best yoga music! I love yoga and just started running so this was a great combination of both.  You rock! \m/

  • I do this flow every time after I run, UNLESS I’m at a park or a gym, because for some reason this video never wants to load on my phone unless I’m at home, regardless of whichever city I’m in, if I’m connected to wifi, if I’ve enabled it for offline videos… It’s really frustrating. I’d love to buy a digital copy of this video if that is ever an option!!

  • First off thank you for a great video. I use it to stretch after most runs. I have a question regarding the sequence. Around 2:50 we step our foot out of the footprint to do a deep stretch, and it feels great. However, we don’t do the same stretch on the other leg. Is there a reason for this, or did you just get in the groove and miss that part?

  • So grateful for these post-run stretches. Having searched for ages for a Yoga style that suits me I think you are one of the reasons I’ve reached Week 17 and am up to 6km. A huge achievement for me!!! Thank you and keep ’em coming!!

  • Hi karen total beautiful and amazing and inspiring yoga video karen please please do more yoga videos karen please do a yoga video with inversions shoulderstand plough and inverted bicycle and feet and karen thanks for shareing awsome yogi karen you rock

  • I think this might just change my life! Always skip stretching / cool down and my hamstrings are so tight BUT loved this sequence and will definitely be doing it again! Thank you for sharing.

  • I liked this video 11 years ago:) glad to see you’re still super fit, active and healthy in your latest videos. Lots of life has happened in 11 years, people:) love all y’all

  • This was awesome! I really dislike stretching but i’ve finally accepted the importance of it. This was such a good way to ease back into it especially after a run. Love it!

  • Here I am again…but this time I just finished my first half marathon! Thanks for helping me cool down properly throughout my training!

  • I used this video after every run when I first got serious in 2013 still coming back to it 7 years later, thank you Karen, this rules!

  • Thanks so much for this video. I finish my walks and runs with it so I’m not sure how many times I’ve watched it. It helped relieve my back pain!

  • Hey all! Thanks SO MUCH for continuing to use and watch my original post run stretch! I have since made a Post Run Stretch playlist. Better sound quality! Please comment, like & share so I can grow and film more. Thanks for your support!
    Yoga for Runners playlist: https://www.youtube.com/playlist?list=PLkoZw7tf-nU5KsxR7kJtRyQQ51kK46mEs

  • This felt so good today after a run! Also I couldn’t do horsey lips and I kept trying it a lot of times later like a complete kid. still no luck though:D

  • Thanks, this really helps me feel balanced after a run. Same here I’ve watched this video over 100 times! Perfect bite-sized stretch

  • shorturl.ca/xxxladym0de1444

    අයියෝ ඔහු කිව්වා ඔහු කිසිම කෙනෙක්ව නැවැත්තුවේ නැහැ කියලා මම හිතන්නේ ඔහු මාලිගාවේ නැවතී සිටි හෝ නැවතී නොසිටි මිනිසුන් ගැන කතා කරන්න ඇති කුමක් වුවත්

  • increased my mileage a bit too fast after taking time off for sickness and shin splints and am trying to avoid any more injury… hoping this will help

  • Hey Karen, I’ve been rocking these stretches since 2009 and sometimes recommend this vid to other people. Thanks for the Great video!

  • Just wanted to pass on my gratitude for what you provide to the world here I’ve used lots of your videos over the last few months and this one especially leaves me feeling in a great mood after I’ve come in from a run (and doesn’t take up too much time!). I do yoga in the morning before work for the most part and you are a big reason why my day’s start off on a high thanks.

  • Since I do your stretch the pian in my calf vanish ���������� thank you from my heart �� you are helping me to be a good runner without injuries ��������������������

  • It appears i’m pretty late in discovering this video but thanks a lot for posting Karen! I’ve been looking for a good pos-run stretch and this is by far the best and feels great after and easy to remember! I’ll be doing the splits in no time:)