Picture from YogaJournal.com

 

Another INCREDIBLE stretch for runners!  I've asked around and this is the number one pose to do after a good run.  The outer hips are a tight area for one and all, but especially for walkers and runners. Luckily, this is a simple pose with great benefits, including an increased range of motion of the femur in the hip socket.

How to arrive in the pose: Lie on your back with your knees bent, feet hips distance apart.  Cross your outer right shin over the left thigh, forming a triangle shape with the legs.  Use your right hand to gently draw the right knee away from you.  If the hips are feeling very tight, stay here and breathe.  Next step is to bring the left knee close to your chest and interlace the fingers around the back of the left thigh.

 

What to do while in the pose:  Relax the head and shoulders as much as possible.  As you draw the left knee toward you, continue to draw the right knee away from you.  Keep the right foot flexed deeply in order to protect the knee (reach the toes back to the right knee as you reach the right heel to the left).  Send deep breaths into the outer right hip.  If you are looking for an even deeper stretch, you can try interlacing the fingers around the left shin.

 

How to get out of the pose: Release your hands from the thigh and return both feet to the floor.  Try on the other side.  If one side feels tighter than the other, take more breaths on the tighter side.

ENJOY!