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Yin Routine · All Levels

After the Run

19 minutes, four shapes, everything a run tightens

19 min · 4 poses · a wall

Four shapes that cover the whole chain a run loads: the back line from heels to lower back, the front of the hip, the glute and outer hip, then the legs emptied out against a wall. Do it while you're still warm, in the kit you ran in. Nothing here needs a mat or a prop beyond a bit of wall, and the last five minutes are just lying there.

Before you press play

The 15-Minute Post-Run Reset

A filmed class with Katie: follow-along video, hold timer and written cues. Free, yours to keep.

No spam, ever. Unsubscribe any time. I'll only send Yin.

Press play and follow along — each hold is timed, with a gentle chime and fifteen seconds to move into the next pose. Use Skip or Prev to move at your own pace.

On Strava? Finish this routine and press Log to Strava to post it to your feed: the poses, the holds, and the body map. First, connect your Strava from your account page. It takes one tap, once.

Where it works

Front and back body map with the muscles this routine works picked out: the hip flexors, quads, glutes, hamstrings, calves and lower back
Front and back. In rose: the hip flexors, quads, glutes, hamstrings, calves and lower back.
Save this body map

What's in this routine

  1. Dangling Feet hip-width, knees soft, fold and hang. Calves, hamstrings and the lower back, all at once.
    3 min
  2. Dragon Low lunge, back knee down. Sink into the front of the back hip. Keep it in the hip, not the knee.
    3 min each side
  3. Swan Front shin across, stay upright on your hands. The glute and outer hip of the front leg.
    2 min each side
  4. Legs Up the Wall Hips close to the wall, legs up, arms soft. Five minutes. Let the legs drain.
    5 min

Common questions

How soon after a run should I do this?

Within an hour or so, while the tissue is still warm. Straight off the road is ideal. If you'd rather shower first, that's fine too, just don't leave it until you've stiffened up on the sofa.

How is this different from the Tight Hips routine?

Tight Hips goes deep on one thing, the hips. This one covers the whole chain in four shapes: the back line, the front of the hip, the glutes, then the legs up the wall. It's the one to reach for after a normal run when nothing in particular is complaining.

Can I do it in running shoes?

Take the shoes off. Everything else you ran in is fine, and you don't need a mat. A towel under the back knee for Dragon helps on a hard floor.

What if Swan hurts my knee?

Bring the front shin closer to your body so the foot sits near the opposite hip, or lie on your back and do the figure-four version instead. The feeling belongs in the hip, never the knee.

For your next run

The 15-Minute Post-Run Reset

✦ A filmed class with Katie — free for you

This page is a routine with a timer. The Post-Run Reset is the full thing: a properly filmed 15-minute class you follow along with me, with the hold timer and written cues underneath. Pop your email in and I'll send it, yours to keep.

No spam, ever. Unsubscribe any time. I'll only send Yin.

More routines

Bedtime Wind-Down 22 min · A gentle 22-minute bedtime Yin routine — soft, supported shapes to downshift the nervous system and melt toward sleep, with a built-in hold timer. Deep Legs & Hamstrings 22 min · A 22-minute Yin routine for tight legs, hamstrings, calves and feet — deep forward folds and foot stretches held slowly, with a built-in hold timer. Deep Hips & Lower Body 33 min · A 33-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer.