You've done your pre-run stretch and you rocked it out on the road. You are a running superstar! With the hard part over, it's time to kick off your  shoes and let the recovery begin. Before you hit the couch, give this light, wall-based Jasyoga sequence a go to help prevent muscle stiffness and keep you limber for your next run.

five post-run poses for running recovery

Up the relaxation factor by holding each pose for 10+ deep breaths. Your muscles will thank you later!

folding at the wall

Stretches hamstrings

• lean into a wall with your feet hip-width apart and parallel.
• with an inhale, bring your arms overhead. Exhale as you swan dive into a standing forward fold.
• bend your knees and lean your butt back against the wall.
• from here, cross your right leg over your left and hold for three to five breaths, without locking your back knee.
• switch legs.
Tip: If you feel like you’re struggling to balance, scoot your feet further away from the wall.

half happy baby at the wall

Stretches hamstrings and hips
• lie on your back with your feet on the wall and your knees at a 90-degree angle above your hips.
• keeping your left foot on the wall, hug your right knee into your chest.
• take your right foot further to the right, turning the foot skyward and holding the inner arch of the foot or the ankle with your right hand.

figure four at the wall

(from happy baby at the wall)

Stretches the outer hips and glutes
• with your left foot still on the wall, cross your right ankle over your left knee. Keep the right foot flexed as you press your right knee toward the wall.
• rock from side to side slightly. Back up from the wall if you feel a bit crowded.

Return the right foot to the wall and repeat poses 2–3 on the left leg…

wide legs up the wall

Stretches hamstrings and re-circulates the fluid that has collected in your legs.
• straighten both legs up the wall and get your butt as close to the wall as you comfortably can.
• slowly open your legs into a wide straddle, keeping the knees slightly bent.
• extend your arms overhead for added length.

butterfly at the wall

Stretches hamstrings and hips, decompresses low back
• bend your knees and bring the soles of your feet together on the wall.
• use your hands to press your thighs toward the wall as you lengthen your spine away from the wall.

Recovery is just as important to your training as the run itself. On that note – We’re two weeks into the SeaWheeze tacklebox, how’s it going?

Erin Jasmine Taylor is the owner and head coach of Jasyoga, a mobile yoga studio that helps athletes around Seattle—from rec soccer players to NBA basketball players—find their flow. Special thanks to Nate Burgher for all the amazing photography!

you asked

I am currently studying abroad in Copenhagen, Denmark for 6 months and was not able to bring my favourite lululemon yoga mat with me because of baggage restrictions. Are there any poses that you can suggest for someone who is traveling abroad and has a limited amount of space to work with? "Tak for hjælpen," or "thanks for helping" in English! -Samantha

a yogi answers

Hi Samantha!

Thanks for your question!  There are many poses you can practice within a limited space. For a more relaxing practice or to release tightness/stiffness, I recommend the following reclining poses:  single knee to chest pose, simple spinal twist, knee down twist, hand to foot pose variations, thread the needle, happy baby, bridge and reclining bound angle pose. There are also many seated poses that require minimal space including the following:  simple cross legged forward bend, half lotus, full lotus, double pigeon, cow face pose, seated spinal twists (think ardha matsyendrasana and marichyasana), head to knee pose, bound angle, seated forward bend, and staff pose to name a few.

For a more active or energetic practice, I suggest the following:  boat pose, tabletop pose, cat and cow, downward facing dog, chair pose, half sun salutations, sun salutation A series, low lunge salutations, standing balancing poses like eagle, tree and dancer poses, arm balances like crow, camel pose, bow pose, wheel pose, and headstand or forearm balance if you have an inversion practice. Remember to make time for final relaxation, savasana!

Hope this helps!  Best to you and enjoy your practice!
-Danielle Tridenti, St. Louis, Plaza Frontenac ambassador

Do you have any tips for travelling yogis?

more about danielle!

Danielle Tridenti is a yogic guide and Thai Yoga Therapy practitioner.  She is owner and lead instructor at D'sYoga Home in Saint Louis, MO, and assistant to Saul David Raye.  She brings over fifteen years of experience in movement, bodywork, and devotion into her teaching and healing arts sessions. Danielle has studied extensively with Shiva Rea, Saul David Raye, Rod Stryker and Erich Schiffman (to name a few) and is influenced  by the wisdom of the Krishnamacharya lineage, Tantra, Ayurveda, and the Bhakti path. More about Danielle: www.dyogahome.com

what is ask a yogi?

Ask a Yogi is a yoga advice column. If you have a yoga question for a lululemon yoga ambassador, please email askanexpert@lululemon.com.

you asked

When I do child's pose or Bikram's wind removing pose, I get a very uncomfortable pinching sensation in my hip joints. While my Bikram instructors tell me that it's to be expected, it keeps me from truly being able to relax. Am I doing something wrong? Is this something that will get better over time? Is there anything I can do to reduce or eliminate the sensation? What exactly is causing that sensation, anyway?  -Elaine

a yogi answers

Hi Elaine!

Sounds to me like it is our old "friends" the psoas and iliacus. I use the term "friends" jokingly here, as these are notoriously tight muscles for those of us in the West, as we spend most of our days sitting, whether at desks or in the car commuting. The psoas and iliacus are the primary hip flexors. Their function is to lift your leg in toward your chest. The psoas and iliacus are sometimes collectively referred to as the iliopsoas.

The first thing I want you to become aware of is your natural standing posture. Do you tend to arch your low back, allowing your low belly to (for lack of a better word!) pooch out a bit? By engaging your abdominals while releasing your tailbone towards the floor, you will help take pressure off these already overworked muscles. Next, in the two specific poses you mentioned, I recommend taking a hand towel and rolling it up, placing it in the hip joint to create more space when you fold forward. You can use a rolled up blanket if a towel is not big enough.

A great pose to stretch the back leg muscles is Lizard Pose, or Utthan Pristhasana. To get into this posture, come into a low lung, ensuring the front knee is tracking over the front ankle. Bring the heel of the front foot an inch or two to the outside of the mat. Place both hands to the inside of the front leg. Next, slide your back knee behind you so that the knee cap is behind the hip; the thigh bone should be in a diagonal from the hip to the knee. Untuck the back toes so that the top of the foot is down. If it's available, you can come down onto your forearms or a block to deepen the lung; then begin to lengthen the pubic bone toward the navel, extending your heart to the front of the room. Hold for ten deep breaths, switch and repeat.

The last point I want to leave you with is that in yoga, we should absolutely be working - this is how we build heat and create space - but never at the risk of injury or harm to ourselves. We yogis call it "tapas": purification through fire. However, the overarching principle above "tapas" is "ahimsa." Ahimsa means doing no harm. It is a very fine line we straddle, especially those of us who have more rajasic practices such as Ashtanga, Power Yoga, and Bikram. But, this is where we learn to practice our yoga. Can we practice strongly, but softly, as well? Can we push ourselves, but not beyond the limit of no return? Can we leave enough space so that we actually have room to grow and go deeper? Backing off is sometimes how one can end up going deeper in the long run. Because our bodies are like everything else, they do not respond to force. Yet if we are patient and loving and compassionate, they open up like a lotus flower and we take our practices to a whole new level.

I hope this helps!

- Sarah Ezrin, lululemon athletica Brentwood ambassador

more about sarah!

I am a yoga instructor from Santa Monica, CA. I teach at Bryan Kest's Power Yoga studio, as well as a few other top studios and gyms around the Los Angeles region. My daily practice is Ashtanga yoga. I feel very strongly that our mats are just a microcosm for our greater lives and that through learning how to cope on our mats, we can learn how to better deal in our lives. However, we must remember everyday that it is a path and a process, and one I know all too well That's why they call it a practice! More Sarah here: www.sarahezrinyoga.com

what is ask a yogi?
Ask a Yogi is a yoga advice column. If you have a yoga question for a lululemon yoga ambassador, please email askanexpert@lululemon.com.

Ask any runner and they’ll tell you there’s a distinct difference between good pain and bad pain. Bad pain is that sharp, unbearable pain which tells us to back off before you do some serious damage. Good pain, on the other hand, is that slightly burning and yet totally satisfying hurt-so-good type of pain.

Train in the good pain zone. Improve your running by using good pain as your training guide. Push yourself into that good pain zone but not so far into it that you wind up in the injury end zone.

Know the difference between good and bad pain. Picture your last great run, your heart pounding and the sweat pouring from your brow. There’s no question you’re working hard but deep down you know there’s more - that’s good pain.

Realizing the difference between good and bad pain will help keep you healthy.

Lets face it, running is going to make you stiff and sore. At times you’re going to wake up stiff and crawl up the stairs regretting those extra laps. This is completely normal, muscle soreness happens when you slightly over do it. Take a few days easy and you’ll be good to go. Overuse injuries happen when you experience extended, sharp pain. Your body is telling you to stop but your mind doesn’t listen.

Above all, listen to your body to prevent injury.

As a runner it’s very important, and at times extremely challenging, to follow your body’s orders. Your mind says go but your body says no. Don’t let mild soreness prevent you from your workout, but if discomfort is forcing you to question the run, you’re probably entering bad pain territory.

Stay in the good pain zone, follow your gut and you’ll improve enjoying every injury free moment.

View running running gear:

• Dash Tank
• Hustle Jacket
• Run: Dash Tight

you asked

My question is: I have the tightest hamstrings ever. I stretch them daily in a “hurdler’s stretch” and in a nice long wide-legged standing forward bend (where my hands only barely touch the floor), but I don’t seem to be making any headway. My hamstrings prevent me from achieving all kinds of yoga poses and it’s really frustrating. Is there anything else I can do besides stretching daily? Do you have any great stretches you can recommend that might be more effective? - Emily

a yogi answers

Dear Emily,

Yes, it will help if you practice stretching your hamstrings as often as possible, ideally every day. I like standing forward bends because I feel like gravity helps me get a deeper stretch.
You can always add-in a seated forward bend. The yoga strap is a nice tool for working on the seated forward bend. Put the strap around the soles of your feet and work on moving your hands down the strap toward your feet while keeping your back straight. You can still improve without the strap, but it's nice to get some leverage. Your hamstrings will get more flexible, but it can take years. Keep smiling!

All forward bends are great, and though they can cause some frustration to those who lack flexibility, over time you will see great results. Breathe deeply and don’t be afraid to explore through that frustration, you can learn lots through what comes up for you. Take it easy!

- Grace, lululemon Queen St. ambassador
Learn more about Grace and Inspire Reach here: http://www.inspirereach.com

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

Look inside some of your gear to see if there is a little motivational message for you!

Yoga makes you stop and just be present.

What are you doing today that is outside of your comfort zone?

Share your big hairy audacious goal with someone. People will hold you accountable to your goal's once they know about it.

What words of wisdom inspire you when you work out?

Below are the steps to Triangle pose (Trikonasana). This pose is great for hockey players because it focuses on the spine, lower back, flexibility, lateral muscles, and hamstrings. It also increases your flexibility and strength - perfect for sneaky slap shots or making the winning save!

step 1

Antonio Zivanovic, an ambassador from the West 4th store, shows us the steps to get into Trikonasana.

Stand on your yoga mat with your feet together, hips-width apart, and your arms comfortably down at your sides. Take a few deep breaths in and out through your nose.

step 2

Take a big step out to the side and turn your torso to the right with your arms outstretched and parallel to the floor, palms facing down.

Make sure your right foot is pointing straight ahead, and turn your left foot out 90 degrees so that it's pointing at the wall. Your heels should be lined up. Reach in front of you with your right arm, and shift your hips to the left.

step 3

Place your right hand down to the floor (or gently on your calf if the floor isn't available to you yet) and reach up to the ceiling with your left hand. Keep deep breathing and hold this pose for 30 seconds, repeating on the other side.

Remember to listen to your body and stop if you feel ANY pain.

Are you a hockey player who also practices yoga? Leave us a comment below or email us at onlinecommunity@lululemon.com to say hi!

Rest, relax, recover and revel in your accomplishment! You have trained hard for the past four months, so it's time to let your body repair. This is often hard for many runners, as a marathon brings not only peak physical fitness, but a phenomenon called "runner's high," which makes you feel so good after a run that you can’t wait to run again.

Along with all of these wonderful feelings, post-marathon can also bring about feelings of depression. A lululemon run club guest recently came to me a couple of weeks after her first marathon and told me that she was feeling depressed. She asked if it was crazy to feel that way. The answer? Not at all. Post-marathon depression is very real and is often accompanied by a sense of loss. You spend four months training, you structure much of your life around your training, you look forward to race day, and then in a matter of hours, it is done.

Rest is vital. Your body needs a few weeks to repair itself and recover before you begin your next training cycle.

a game plan

For me, I set out a post-marathon game plan. This season, my race is the Philadelphia Marathon. After the marathon, I am taking five weeks off from hard training to allow my body to repair and recover. Besides lululemon run club, I will not be running, but will be replacing my hard runs with yoga classes, core work, and strength training to let my body recover and to lay a foundation for my next training cycle. In terms of beating post-marathon blues, I always host and cook Thanksgiving dinner (this year for 14) to give me something immediate to look forward to and focus on once my fall racing season is over.

after you cross the finish line

Once you cross the finish line, start rehydrating immediately. Before your post-run celebration beer or wine, make sure you have had plenty of water -- after all, that is what your body needs. Replenish yourself with some carbs and protein, stretch, and put on a layer of clothes over what you raced in for your walk back to the hotel to keep you warm.

the morning after

The morning after the race, jog 10-20 minutes to get your legs moving a little bit.

the next month

Following that, the next month should be about easing off of running to let your muscles repair. If you're going to run, take it very, very easy, don’t race, and don’t do speed workouts. I recommend cross training. While I pick-up yoga (and cooking), try a racquet sport or something different that keeps you moving, but not training at full capacity. This will not only be good for your body, but you will start your next season feeling fresh and eager to be running again, and will help you keep your post-race emotions in check.

how you spend your post-marathon time

How you spend your month post-marathon is important. As runners, we are sometimes greedy about our fitness, and we want to stay in peak form all year round. This is impossible to do, and trying will often lead to injuries and feeling of burnout.

Are you just starting to run? Read Elyse's other blog post about The Run Date!

Recently there was “Free Day of Yoga.” In dozens of cities across the globe, participating yoga and pilates studios opened up their spaces by offering free classes to the community. Studio owners and teachers offered this gift to students in the spirit of sharing the love and bliss of yoga, not to mention the health benefits of practicing the sport.

lululemon athletica Ala Moana sponsored Hawaii’s Free Day of Yoga. We wanted people to try different styles, instructors and studios (at no cost) in order to stretch their mind, body, and spirit.

Our community came out to enjoy this special event. Almost all of the classes were packed to capacity. One of the local studio owners, Conrad Gacki of Bikram Yoga Nimitz had crammed classes from sun up (5.30 a.m. class) to sundown (7 p.m. class).

Gacki was so inspired by the Free Day of Yoga that he has decided to visit all of the studios that were involved in the community event in order to help strengthen the local yoga community. Educators at lululemon Ala Moana have received nothing but positive feedback for helping to organize this event. We even had a 72-year-old guest mention that she attended five free classes on that day! Nothing could make us smile more. The work we do at lululemon is for the community, it is to share the benefits of yoga and fitness with beginners, elite athletes, and everyone in between.

lululemon athletica stores offer complimentary weekly yoga classes. Visit lululemon.com/stores to find a lululemon store near you.

Every morning, I went to the gym and some tops would wink at me as they passed me in the cardio room. Nothing serious, just some eye candy. I tried to meet some tops in the fitting rooms, but they were either too much drama or offered too little support. I almost gave up the search until one day my friend introduced me to her friend, lululemon. She suggested I give it a chance at the downtown store, no strings attached. Just take a look.

The lighting was good and the music pumping. I saw from across the room a stunning tank on the back wall. Sure it looked nice on the hanger, but would it pass my three tests? I took the tank to the back for some one on one time. Would I be able to fit into it? Move in it? Sweat in it? A woman knows within the first thirty seconds of meeting a top if she’s going to go home with it or not that night.

The Power Y Tank was its name and it passed the first test – it fit great! I danced around awkwardly in my fitting room and I could move in it – check! Two for two, but I was still weary in committing to the brand. Was it truly moisture wicking, four-way stretch, and flat seamed?

I gave the Power Y a chance and brought it home. I wore it to the gym, and it got better each time. No chaffing, no bunching, no crazy sweat patches, and I’m a crazy sweat-er! Wash after wash, it still met or exceeded my expectations. I tried rockclimbing, yoga, and spinning – check! Coffee dates, groceries, even the movies – still worked! We even double dated a few times: under a sweater with pants, over a bra with shorts – the Power Y kept its cool.

I could tell the designers took their time to create this cut and I could see the amount of thought put into the fabric composition. I knew there was something different about this garment – it was here to stay.

Flash forward to 2009, and I have more Power Y tanks than boyfriends (thank God!). Like any good relationship, ours has matured and changed, but its core focus remained the same – moderate support, built-in bra, great neckline, and longer in the torso. My six-year relationship with this style has only gotten better and I can’t wait to see where we go next.

Below: Elim fit, err, colour tests the newest Power Ys to arrive in our store.

Want to see some of the tanks featured in this video? Check 'em out: http://shop.lululemon.com/women_tanks/pl/c/530.html

Up next? Learn all about how to find the perfect fitting bra!

Above: Our lululemon race volunteers and cheer squad keep the energy high!

Usually on race day, I'd get up early to eat a small breakfast, get dressed, and get stretched for the kilometres ahead. Yesterday, I woke up earlier than usual on race day, but with none of the same concerns that I would normally have as a runner. That's because yesterday I wasn't a spectator or a runner, but I was at a race for the first time as a volunteer.

Coffee in hand, I was excited to be part of the first ever Toronto Women's Half Marathon and 5K race, a highly anticipated event by runners of all levels. The organizers, volunteers and partners setting up generated a buzz like no other – it was like being backstage at your favourite concert!

Bag check was where I was at, securing participants' backpacks and jackets while they were on their run. With an ample supply of caffeine, we were hands down some of the most hyper bag checkers you'd ever meet. Our station wasn't as exciting as the post race chocolate station, but it was a great opportunity for me to support where needed and meet some incredible women.

A good handful of the 1,300 women that ran were first time half marathon runners. Ranging from age 18 to 75, it was inspiring to hear some of their journeys that had led them to this event. Many of the runners were drawn to this specific race solely because it was a supportive and friendly environment to be active with other women. I had never seen so many strangers congratulate and selflessly share running tips with each other.

The most inspiring moment? A young mother of two shaking my hand after I handed her bag back to her. It was her first half marathon since the birth of her second child, and she was grinning ear to ear. "See you next year! Thanks for your time and help!" she said as her kids dragged her away. All I had done was given her bag back, but for her, she was able to run and didn’t have to think about being responsible for anything but herself for two hours.

Seeing how all the little details mean so much to the big picture of a race was a phenomenal experience. The volunteering side was just as rewarding and fun as running the race. The next time you catch the running buzz, try supporting another runner through her journey by helping out at your community’s next race.

Above: We love the Game Day Jacket so much, we wanted to give you a full 360 view!

I often sulked at the idea of having to springerize/summerize my wardrobe; to put all my winter clothes aside and bring my spring/summer clothes to the forefront. So when the Game Day Jacket came in, I was more than thrilled. It's a cotton/lycra blend, so it's not only a good layering piece in the winter, it's functional enough to wear as a spring/summer/fall jacket.

Who doesn't love a jacket that can take them through the ENTIRE year!?

Modeled after a motorcycle jacket, it's got all the attitude of James Dean with all the comfort of your favourite lululemon hoodie! Pair it with the Squad Crops for a match made in light french terry heaven!

Why We Made This:
- A perfect to and from jacket for the rebel on her cruiser bike
- Deep pockets with secure zipper closure for all your necessities
- Light french terry with Lycra® so it won't bag out
- It's also preshrunk!! Nice.

Check it out in grey (as shown above), in dark grey or in pink from our online store, or pop into your local lululemon!

Take a peak at a front and back view of Jessie wearing it below:

From the front!

And now from the back! The crops she's rocking with it you ask? The squad crops of course! Check them out in your local store.

Like an ice cold glass of lemonade, LUX is the answer on a hot summer day.

Can you feel it? It's starting to heat up! Even so, as I head out the door in the early morning, or the Weather Channel calls for some wind, I automatically throw on or pack one of my trusty Remix Lulu Hoodies. Out of the closet, just in time for summer, comes my Remix Hoodie Lux.

What is the difference between the regular Remix and the Remix Hoodie Lux? For one, the Lux hoodie feels like my favorite well loved t-shirt. The fabric is made of a natural yarn called Modal® which is derived from wood pulp. This material feels extremely soft against the skin. Added details: Lycra® for stretch and pre-shrunk for the perfect fit!

Whether I'm pairing it with speed shorts to the gym, lounging around in ElementaLuLu Pants or heading to the park in a pair of denim cutoffs, the Remix Hoodie Lux is the perfect addition for my summer wardrobe. LUX it up!

Why We Made This:
-A "to & from" warm layer with a longer body to provide more coverage!
-Lycra® in fabric to hold its shape
-Preshrunk so zipper will not buckle
-Chafe resistant - flat seamed
-Chin protecting zipper garage
-Longer sleeves for added warmth

Want to try one on for yourself? Please vist your nearest lululemon athletica store location or check it out online at: http://shop.lululemon.com/Remix_Hoodie_Lux/pd/np/550/p/1221.html

Check out some pics of Elim in the Remix Hoodie Lux (razzmatazz colour) below!

Above: Elim and her Yoga Journal!

Above: A quick escape from the office - and off to the park!

Above: Tiffany takes the Run: Flow Thru Dress for a spin!

I have to be thoroughly honest with you.

I'm not exactly what you would call a 'hardcore' runner. When it comes to my running program, the words snow, rain, cold, or anything else unpleasant simply do not have a place. Summer running is where it's at.

Now, don’t get me wrong. I actually really like running. I really, really like running when I am wearing the brightest, coolest and most functional pieces on the running market. Who wouldn't? This is why I love lululemon!

For instance, my first outing of the running season was this past Monday, and I decided to sport the new Run: Flow Thru Dress. For me, this dress was a match made in runner's heaven. It's fun, cute, and made with Silverescent technology. The dress upheld its Flow Thru name – the air flowed right 'thru', and kept me cool during my 5km – which felt more like 50km!

Like some, my iPod is my running companion. I'm not a person who can run and talk at the same time – my breath will simply not have it. The amazing thing about lululemon run gear is it harbors all sorts of gadgets and gizmos for your running routine. The Run: Flow Thru Dress has a handy pocket near the small of the back – perfect for a key, map, or in my case, a running mate!

On that note, I'm looking for some new music to keep me company. I know there are others out there like me… what are your favourite running tunes? (Leave me a comment below).

Now for all you summer runners out there (and all you hardcore ones too!), I pronounce the 'official' running season open!