Join Jai Sugrim, a New York City-based yoga teacher, in this soothing yoga sequence for runners. The sequence targets the hamstrings, hips, pectorals, and deltoids, which often get sore and tight on long runs. This class begins on the ground and works its way up the body, methodically opening up areas of tension. Listen along to Sugrim’s precise alignment cues and variations, as well as his breath count, which will help to deepen each posture for maximum benefit.

Related: Can Running Really Be a Form of Meditation?

By