As promised, a short sequence for walkers and runners. It can be practiced anytime but is especially effective after your run or walk. Enjoy!
begin with the centring and kneeling saluation practices described in this post.
Holding the final downward dogs for 5-10 breaths.
Optional sun salutations of your choice.
High Lunge - begin in a kneeling position and step the right foot forward - inhale lifting out from the waist and exhale lift the left knee off the floor. Make sure that the right knee is bent at a 90 degree angle and the left heel is off the floor. Have the hands on the hips to ensure that the hips are square to the front of the mat then raise the arms up and lower the shoulderblades. Hold and breathe - 5 -10 breaths. Exhale into downward dog again, inhale to all fours and then come back to kneeling to repeat on the other side.
From downward dog step or jump the feet between the hands to uttanasna. Hold for 5 breaths and then roll up slowly on the inhale.
Step the legs wide for Triknonasana - 5 breaths to each side.
Paddotanasana - 5 breaths then walk the hands forward and the feet to hip width to come into downward dog once again. Bend the knees and push the chest towards the thighs to open the chest.
Plank - 5 breaths
Lower to the stomach.
Salambhasana - 3 sets of five breaths.
Pachiomottanasana - 5-10 breaths
Supine hamstring stretch - lying on the back with the knees bent, feet flat on the floor, stretch the right leg up to the ceiling, holding on behind the calf or thigh. Point and flex the foot a few times and rotate the ankle a few times in each direct. Lower and repeat to the other side.
Halasana (optional depending on whether you are doing inversions)