Virasana: Hero Pose
Kneel on the floor with your thighs perpendicular to the floor, inner knees together. Slide your feet apart with the tops of your feet flat on the floor. Sit back comfortably between the feet. Place a rolled up blanket underneath your glutes if you need more support. Turn your thighs inward and press the knees towards the floor. Rest your hands on top of the thighs or knees with your palms face down. Drop your shoulders, relax the neck, and tuck the chin slightly. Hold for 5 to 10 breath cycles.
Benefits: Stretches the quadriceps, knees and ankles. Strengthens the arches.
Gomukasana: Cow-Face Pose
Come to a seated position with both legs extended forward. Slide your left foot under the right knee to the outside of the right hip. Cross your right leg over the left, stack the right knee on top of the left, and bring the right foot to the outside of the left hip. Sit evenly on the sits bones. Reach the right arm up, bend the elbow, and place your hand on your upper back. Reach the left arm behind your back and reach up between the shoulder blades to interlock the hands. Gaze forward, lengthen the torso, and draw your right elbow and shoulders down. Stay in this pose for five breath cycles and then switch sides. Remember to reverse the legs and arms.
Benefits: Stretches the ankles, hips, glutes, piriformis, thighs, IT Band, shoulders, armpits, triceps and chest.
Reduce post-race pain in a yoga class.