Yoga after you run.

in the last issue we looked at a great pre-run power yoga routine. This type of yoga is an aerobic form with no rest period between poses and diminished spiritual and meditative components. If you're looking to increase your strength and flexibility without adding ground-impact forces to your cool-down, here are several effective post-run positions to try. In between each of these five positions, which stretch hamstrings, quads, hips, iliotibial band (ITB), low back, calves, groin and shoulders, you can insert the entire sequence of the pre-run sun salutation (see May/June 2005, "Saluting the Sun") for an added workout benefit. Recall that the series of movements is choreographed and meant to be executed with deep, controlled breathing through the nose (yogic breathing).

Triangle Posture. With legs three feet apart, turn your right foot out 90 degrees and your left foot in 30 degrees. Inhale. Extend your arms straight out to each side. Exhale. Without bending your knees, and with your right thigh contracted, bend at the hips to the right, placing your right hand on your right ankle (or as close to it as you can pain-free). Look up at your left hand. Take five to 10 yogic breaths. As you come up, reverse your feet position, exhale, and perform to the opposite side.

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Inverted Triangle Posture. Turn your right foot out 90 degrees and your left foot in 45 degrees. Inhale. Extend arms to your sides as before. Exhale. Turn your torso to the right and bring both arms down to your shin, ankle or the ground--without bending your knees. Make sure your right thigh is contracted. Reverse and perform on the other side.

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Extended Side Angle Posture. Stand with your feet four to five feet apart. Turn your right foot out 90 degrees and your left foot in 30 degrees. Inhale. Extend arms to each side. Exhale and bend your right knee directly over your right ankle and bring your right palm to the ground next to the inside arch of your foot. (Reach as close to the ground as you can without pain.) Forming a straight line with your arms and shoulders, extend your left arm up to the sky. Hold for five breaths, then reverse.

Warrior Posture. Stand with your feet five feet apart. Turn your right foot out 90 degrees and your left foot in 30 degrees. Twist your upper body, turning your hips to the right. Holding your left leg straight, bend your right knee over, without lunging past, your right ankle. Raise your arms over your head, palms together. Look up. Hold for five breaths and reverse.

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Single Leg Forward Bend Posture. Sit on the ground and extend your left leg straight in front of you, toes flexed upward. Bring your right foot to the inside of your left thigh. Bend down the left leg until your hands reach your knee, shin or foot. While concentrating on tightening your left thigh, grasp your leg and pull gently. Do not allow your back to curve--keep your chest lifted and your head up, extending your spine. Improve your reach gradually, only going as far as you can without pain. Take five breaths and then perform on the other side.

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(Adapted from The NYRR Complete Book of Running & Fitness, 4th ed., by Gloria Averbuch, 2004, Random House, New York, NY, 546 pp. $19.95)