Ease stiffness through the hips, hamstrings, calves and lower back with this accessible yoga sequence created for runners, cyclists and people who spend long hours sitting at a desk.

The practice combines shorter-hold, Yin-inspired postures with standing forward folds and gentle transitions. Rather than pushing for maximum flexibility, you’ll be encouraged to move patiently, notice where your body is holding tension and allow stiff joints to regain a little more freedom.

This sequence may be particularly helpful after running, prolonged sitting or any period when the legs and lower back feel compressed and restricted.

You may find it useful to have:

• A yoga mat
• Two yoga blocks or sturdy books
• A cushion or folded blanket

Work within a comfortable range and never force a stretch. Pause or adjust any movement that produces sharp pain.

Discover more therapeutic yoga, Yin Yoga, Myofascial Release and in-person classes at YinWave: