Pre and Post Run Stretches

By Brianna B. & Kelsey B.

Every seasoned runner knows that stretching is important for recovery and preventing injury. Follow along with these pre and post run yoga sequences to get the most out of your run!

Pre- Run Yoga:

  • Down Dog
    • How to do it: Spread your fingers wide and bring your wrist creases parallel to the top edge of your mat. Lift your hips up and back toward the wall behind you to create an inverted V position from the side (or, like a letter A without the crossbar). You can bend your knees a little or a lot to relieve tension in your hamstrings and/or lower back.
    • Option to peddle out through your feet to stretch back of your legs, add in calf raises to warm up your lower leg
  • Lower to stomach: Quad stretch Right & Left
    • How to do it: Lay prone on your stomach, bring you right foot to glutes. Capture the top of your right foot with your right hand.
    • Option to kick back into your hand for a deeper stretch.
    • Repeat on the left
  • Seated Twist: Right & Left
    • How to do it: Come to a crisscross seat. Reach your hands up over head, find length in your side bodies. Twist, bringing your left hand to your right knee and your right hand behind your glutes.
    • Repeat on the other side
  • Seated Forward Fold
    • Come to your glutes, send your legs out long in front of you. Flex your toes back toward your knees. Press your hands into the ground to find length through your spine. Reach your arms up over head and fold from your hips, reaching for the backs of your thighs, behind your knees, your shins, or your feet. Lead with your heart.
    • Option to invite a bend into your knees.
  • Side Stretch (Janu Sirasana):
    • Extend your right leg, bend your right knee. Bring the bottom of your right foot to the inside of your left thigh (creating a figure 4 with your legs). Find length by reaching up toward the sky and then reach for you right calf, ankle, or foot
    • Repeat on the left

Post Run Yoga:

  • Crescent Moon:
    • How to do it: From a low lunge drop your back knee and raise your torso perpendicular to the floor. Press your hips forward (hands can be above your head or rested on your thigh).
  • Half Splits:
    • How to do it: From Crescent Moon send your hips toward the back of your mat. Keep your hips are over your back knee. Plant your front heel down into the ground and flex your toes toward the sky. (Notice this stretch in your hamstrings)
  • Wide legged Forward Fold:
    • How to do it: Step your feet out wide, toes out heel in. Bend at the waist, reach for the ground. Walk your hands from one side to the other and let your head hang heavy.
  • Pyramid:
    • How to do it: Place your feet hip distance apart. Place your Left foot about a foot behind your right. Back foot is planted down on the ground. Front leg is straight (option for micro-bend) hinge at your hips and lower your head.
    • Press into your front foot to send your front hip in line with your back.
    • Repeat on the other side
  • Supine Fig 4:
    • How to do it: Lay on your back. Plant your Right foot on the ground, knee points toward the ceiling. Place your left ankle on top of your right thigh.
    • Flex your lifted toes
    • Option to pull on your hamstring for a deeper stretch
  • Runners Lunge:
    • How to do it: From low lunge place your front foot is to the outside of your hands, toward the top corner of your mat.
    • Option to come down onto your back knee
    • Option to stay lifted on your hands or come down onto your forearms

 

We hope that these pre and post run stretches improve your flexibility and agility! If you have other great stretches for runners we’d love to hear about them in the comments!

2024 Power Life, All Rights Reserved.
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2024 Power Life, All Rights Reserved.
Built with 🤍 by Blink Wellness

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Parking available in the Scheels Parking Lot.

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About Kirk: 

Kirk was working 80-hour weeks and wearing his shoulders as earrings when he found yoga in 2005. Forever the competitive athlete, he loved the physicality of yoga. When the spiritual and philosophical side of yoga were exposed to him, Kirk was hooked. Yoga provided him with what other activities couldn’t -- the ability to foster the benefits of practice both on and off of the mat. Yoga was something that Kirk could bring into all aspects of his life. 

Kirk knows that yoga can be intimidating, so he crafts a class that is playful and inviting, while still being challenging and safe. His creatively planned classes build strength and flexibility in your body and mind while establishing clarity, giving you more confidence to overcome obstacles in your life, and keeping you injury-free. His classes are themed with a message that is relatable and will inspire you to take it with you off your mat. Kirk has been teaching yoga since 2008 and lead his first teacher training in 2012. Where Kirk truly shines is in coaching, developing and bringing out the best in others.  

Kirk enjoys traveling (40+ countries to date!), snowboarding, and cherishes time with his wife and two daughters. 

About Christen: 

Christen Bakken’s yoga journey began in 1998 in a Bikram studio that provided a safe and secure place to practice. She saw the yoga mat as a place to remember her purpose and a place to play. As she continued her studies and began her journey to teaching in 2006, Christen infused yoga classes with devotion and the yoga mat became a place of personal transformation and healing. Her classes are filled with laughter, song, sweat, and usually heart openers. In 2013, Christen began training yoga teachers. This is the place where she finds the most joy - in community with folks looking to grow and be of greater service in their homes, on their mats, and in the world. Over the years, she has led trainings in Denver, the Midwest, Florida, and now abroad. She has trained in continuing education modules, 200-hour, 300-hour, and 500-hour programs. Beyond the mat, Christen is a passionate adventure seeker - she loves to bike, snowboard, and spend time with her husband and pups. She sees each day as a blessing and hopes to remind all who interact with her of this truth.  

Two Light Studio Parking Information

We validate parking for THREE garages in the area!

  • Two Light garage located directly north of the studio. Please bring your ticket inside for validation.

  • Three Light garage at Main and Truman. Garage entrance on Truman. Please bring your ticket inside for a validation sticker.

  • Power & Light garage at 13th and Grand. Please ask for a parking pass at the studio front desk. (Hot tip: the Power & Light garage has a ton of space! But be sure to give yourself a little extra time to walk to the studio.)

If you find that you are running a couple minutes late due to parking, please call the studio to let the instructor know to wait for you before locking the doors.

Blackstone Studio Parking

  • We have partnered with our friends at Greenslate to provide 1 hour and 15 minute validated parking for Power Life students in the lot at 36th and Harney (just south of the Cottonwood Hotel). Read below to learn how to take advantage of this perk:

    • Step 1: Scan the QR code located in the lot.

    • Step 2: Select your destination (i.e. “yoga studio”).

    • Step 3: Ask for the validation code at the Blackstone studio front desk and enter it on your phone.

    • Step 4: You are all set! Have fun at class!

    Please note:

    • The validation provided by Power Life and Greenslate is for 1 hour and 15 minutes. Need to add additional time to your parking space? You can do that conveniently from your phone!

    • This option is valid once per day per license plate.

    • Please do NOT park in the Crescent Moon lot − you will be towed!

East Village Studio Amenities

  • There is a paved lot and gravel lot on the West side of the building.

  • Meters on Court and 4th (by Peace Tree) for $0.25/hour, 9am-9pm Mon. – Sat. 12-hour max

  • Meters on 4th (to the North) for $1.25/hour. Mon – Sat. 4-hour max.

  • All meters are free on Sundays and major holidays.

Pre and Post Run Stretches Info