The Best Yoga Poses For Runners: Crescent Moon

Pounding pavement can leave you cramped after a hard run. These four stretches will remedy those tight hips, calves, and IT bands to keep you going.

May 17, 2012
Outside Magazine
Crescent Moon

Crescent Moon    Photo: BODY of Santa Fe

1. From Low Lunge, drop the back knee and the top of the back foot to the floor.
2. Keep the front leg in place, with the knee over the ankle.
3. Drop into the hips to stretch both the front hip and the back quad.
4. Raise the upper body in line above the pelvis, head lifting toward the ceiling.
5. Bring the arms up by the ears, elbows straight, hands reaching toward the sky. Keep dropping the shoulders away from ears, even as you lift the arms.
6. Engage the navel and tuck the tailbone slightly under to keep the abdomen strong.
7. Hold for 30 seconds before moving into One-Legged Forward Bend.

THE REASON: Crescent Moon, like Low Lunge, opens up your calves, quads, hamstrings, lateral thighs (IT bands) and hips. But it also stretches the quad of the extended leg and the hip of the bent leg.