FLEX TIME

Yoga isn't just for folks who can already bend like a pretzel. In fact, tight, inflexible runners stand to gain the most.

By John Hanc

From the August 2004 issue of Runner's World

4: Hero pose (Virasana)
Benefit: Stretches the quadriceps; helps relieve stiffness in the knees.

Technique: Kneel on the floor with your knees nearly together and your feet hip-width apart, toes pointing straight back. Exhale as you sit on the floor between your feet (if you can't, place a prop, such as a block, thick book, or folded blanket between your feet and sit on the prop.) Place your hands on the top of your thighs with palms facing down. Relax your shoulders and upper body, keeping your chest lifted. Feel the stretch in your thighs.

5: Triangle pose (Utthita Trikonasana)
Benefit: Strengthens the legs and "expands" the rib cage, enabling you to breathe more deeply and easily when you run.

Technique: Stand with your legs about four feet apart. Lift your chest and stretch your arms at shoulder height, palms down. Turn your left foot in and your right foot and leg out 90 degrees. Stretch your legs; on an exhalation extend your upper body to the right placing your right hand on your right shin, ankle, or the floor. Stretch your left arm up with your palm forward. Look up at your left hand, keeping your spine straight and your neck relaxed.