After a long run or race, your legs, back and shoulders can feel very tight. Practising a few simple restorative yoga poses can help you regain your range of motion, reduce the swelling in your legs and improve blood circulation to help speed your recovery.
Do this sequence using pillows to lend support and also to give your weary body something comfortable to fall into to help you unwind. You don't have to rush into this routine - you can wait until you're showered and fed or do it before bed. Hold each position for at least five (and up to 15) minutes. Focus on relaxing your entire body and taking slow, deep breaths.
With feet slightly wider than hip-width apart, lower into a squat using two pillows for support
Squat
With feet slightly wider than hip-width apart, lower into a squat using two pillows for support.
Resting heart rate: All a runner needs to know
Child's Pose
Is running good for weight loss.
Prone Twist
Resting heart rate.
Side Bend
Lie sideways over two pillows, keeping your hip and shoulder on the ground. Repeat on the other side.
Back Bend
Stack your knees to one side and lower your abdomen to the pillows. Repeat on the other side.
Leg Prop
Lift your legs up against a wall while resting your back on a pillow. Alternatively, use a chair for a bent-kneed version.
Watch Next
Overtraining: spot the signs
Stack your knees to one side and lower your abdomen to the pillows. Repeat on the other side
Runners World, Part of the Hearst UK Wellbeing Network
The best running shops in and around London
