11. Pigeon Pose
Get on all fours with your hands and knees on the floor, shoulders over wrists, and hips over knees. From this position, bring your left knee forward between your hands and set it on the mat behind your left wrist. Position your left shin parallel to the front of the mat if your flexibility allows. Otherwise, try to get your left shin as close to parallel as possible. Bring your left outer hip, shin, and ankle to the ground. Extend your right leg behind you, aligning it with your right hip. Set the top of your right foot on the floor and allow your toes to point back. Square your hips and draw your shoulder blades down and back. You should feel a gentle stretch along the top of your left hip and the side of the right glute. Hold. Repeat with the opposite leg.
12. Runner’s Stretch
Begin standing in front of a wall at arm’s length from it with your feet hip-width apart. Place both hands flat against the wall and bend one. Step the other foot back so your leg is straight, heel flat on the ground. Keep both feet pointed forward and gently press into the wall until you feel a stretch in your back calf and heel. Hold. Repeat with the opposite leg.