Even after completing a dozen or so running races and a handful of triathlons I still hesitate to call myself a runner. I gotta get over it.

It’s by no means easy, but the steadiness and focus required for running long distances has been good for me. Somedays going for a five, six, seven mile run is my meditation practice.

With time, however, the physical demands of running can take a toll on the body. Some types of yoga practices pair beautifully with running.

Below are a few of my go-to yoga shapes for recovery after a long run. These postures focus on outer and front of hip lengthening and front of chest opening - all areas that tend to be tight for runners. Hold each shape for 5 to 10 breaths. Keep in mind that “hold” doesn’t mean be a statue. Often intentional movement or rocking in a shape can help you release the tight stuff.

A block or similar prop to bring the floor higher to you could be helpful for some of the shapes.

1 - High Lunge with Front of Shoulder Stretch

Take a long step forward with your right foot and point all of your toes forward. Separate your feet hip distance apart or wider. Bend your front knee (right knee) to about a 90° angle. As you settle into your lunge, pull the front rim of your pelvis up toward your lower ribs to create length in the front of your back thigh (left thigh). Interlace your finger behind you with your palms facing each other. (You can also join your hands with a strap or belt.) Actively hug your shoulder blades down and together to widen the front of your chest. Repeat on second side.

2 - Cross Legged Forward Fold

Stand with your big toes together and fold forward. Cross your left ankle in front of your right ankle and line up your pinky toes side by side. Place your hands on the floor, your shins, or on a prop. Press firmly into your big toes. Lengthen your back leg (right leg) as much as you can and pull your right sitting bone up and back to increase the outer hip and thigh stretch. Repeat on second side.

3 - Standing Ankle to Thigh Variation

Shift your weight to your left foot, cross your right ankle over your left thigh, and bend your standing knee (left knee). Widen your lifted knee (right knee). Hinge forward from your hips. As you hinge forward send your tail back and your chest forward. Place your right hand on the floor or a prop. Press your lifted hand (left hand) into the sole of your lifted foot (right foot). Actively push your lifted foot (right foot) into your lifted hand (left hand) and your hand back into your foot.

4 - Locust Variation

Lay belly down with your feet hip distance apart or closer. Point your pinky toes back. Interlace your fingers behind your back (or use a strap or belt to join your hands). Ground your frontal hip bones. Lift your legs, chest, and arms. Actively stretch back through your toes and elevate your thighs by engaging your glutes and hamstrings. Draw your shoulder blades toward your spine and down toward your hips. Stretch your knuckles back.

5 - Half Wind Removing Pose Variation

Lay on your back with your knees bent and your feet flat. Lift your hips and place a block (or folded blanket) under your sacrum. Lengthen your left leg long onto your mat. Bend your right knee and hold onto the front of your shin or under your knee. Draw your lifted knee (right knee) up toward your right armpit. Stretch the heel of your extended leg (left leg) as far forward as you can while pressing your ankle bone toward the floor to stretch the front of your extended hip (left hip). Repeat on second side.

6 - Reclined Ankle to Thigh Twist

Lay on your back with your knees bent and your feet flat. Cross your right ankle over your left thigh. With your left hand hold your lifted ankle (right ankle). Keep your legs in the shape you’ve created and drop your legs to your left. Ground your right foot - you may need to move your hips slightly right to plant your right foot. With your left hand pull down on your ankle to ground your foot. In opposition energetically lift your right knee up and press your knee forward while still grounding your right foot. Reach your free hand (right hand) overhead and stretch as far back as you can through your fingers. Repeat on second side.