with fresh blood and oxygen, as well as giving more space for the discs, and relieving tension in the neck, shoulders and back.“   In other words, if you're feel battered and tight after pounding out long runs, your back is sore, your shoulders are stiff from

’ll be able to pull this off first time, but it's worth persevering with as addresses two issues every runner has - tight ankles and hips. Here’s how to do it. Struggling? Look for easier alternatives in the brackets.Supta Vajrasana: Step by Step1. Kneel down

, this will slowly open up the hips while maintaining correct posture. Many runners have trouble with this pose at first because they get such tight hips, groin and hamstrings, but if they do it regularly they will see their running efficiency come on in leaps

head should be touching your shins, or at least your knees if that's too tricky to start with.8. Now grip your heels tightly and push your hips upwards, stretching out your hamstrings. If your head and torso come away from your body bend your knees