Recently, my friend Ryan emailed me with a request for a 5-10 minute asana sequence specifically for runners.  Ryan is a coach in Lyons, Colorado; his runners have “notoriously tight lower backs and hips.”  Join the club.

Here are my best suggestions.  (In case you are a runner, or a walker, or a human.)

Every Day, Every Time:

1) Twisted High Lunge (Parivrtta Parsvakonasana is the full version).

2) Wide Legged Stance with Hands clasped behind you (Prasarita Paddotanasana C)

3) One Legged Pigeon Pose (Eka Pada Rajakapotasana)

4) Double Pigeon Pose (Agnistambasana)

5) Reclined Pigeon (**this is the key pose!)

6) Reclined Spinal Twist.  First time: both legs bent at the knee. Second time: One or both legs extended straight).

Result: painless low back and open hips, ready to hit the trail.

Wanna learn more?

This is a fabulously informed video sequence from Tiffany Cruikshank on yogaglo.com

http://www.yogaglo.com/online-class-2255-Pelvis–SI-Joint-Stability-Practice.html