to level your hips to a point where a tray could be balanced on your lower back. If you feel stable enough (keeping your abs tight helps), bring your hands back to prayer position in front of your right foot. Keep your back leg straight and always have your

and glutes tight, lean back very slightly and push your hips forward a fraction. Your bum should not be sticking out; your glutes should be tight and your pelvis tucked up and under.5. If your foot stays in place without having to hold it, and you can keep

of the muscles under your glutes to the insertion at the back and either side of your knees. This is the worst nightmare part. 'Very intense' is a polite way of saying that for those with tight hamstrings this pose ain't fun. But it's necessary. So breathe deeply

and tightness lurking in the lower back.“If running has given your tight hips and groin strains, this pose helps stretches out that area. It also lengthens the spine, opening up the vertebrae which can get compressed from running.“Every time your foot hits

stimulate the lymphatic system and immune system." "This posture is great for runners as it provides a a deep hamstring stretch and helps ease any tightness in the ankle and hip joints," she says. "During this posture, you also strengthen the arms and spine

patience, concentration and a strong set of knees, which as a runner, you might not possess. Don't fret, however, you can build up to Toe Stand in stages, strengthening your knees as you go. If you've got tight hamstrings/ calves, take this pose slowly

. Only sink as far down as you can without suffering joint pain, and if your calves are tight and your heels start coming off the floor, ease off. To exit, inhale, returning slowly to the starting position.  3. For the second part of the posture (there