Everyone knows Yoga is a great stress buster. But it also packs serious perks for runners, like improving flexibility, easing aches and pains, and helping you recover from long runs and races faster.

The Downward-Facing Dog pose will help you to stay strong and balanced while you train.

Instructions: Start on hands and knees. Place your palms a handprint’s distance in front of your shoulders. Tuck your toes under and lift knees off floor.

Pull your hips up and back away from your hands. Keep knees bent and focus on lengthening your torso – press down into your hands, pull up on your arms – then shift your weight onto your legs.

Without losing that sense of direction or length in your torso, begin to lift thighs up as you reach your heels back and down, which will straighten your knees.

Engage your quads by pulling your kneecaps up. Hold for five to 10 breaths. Lightly lower both knees back to floor.

Benefits: Down Dog stretches the hamstrings and calves, and creates length in the spine.