This is the pose that's always silhouetted against a sunrise in yoga literature. It looks good when properly executed (can't say the same for the locust). Stand and bend one leg back at the knee, reaching back with the hand on the same side to grab the foot. Then raise the other arm up, and simultaneously bring the leg up and back, away from your body. Once you get the hang of it, you'll be folding forward from the hips and bending your back slightly. Hold for five breaths.
Along with stretching a whole range of muscles, the Dancer position improves balance, which is something we don't talk about enough in running. It seems obvious: If we don't fall, we're balanced. But better balance means a more efficient stride and fewer injuries (overuse and otherwise) from landing improperly – all the more important if you're running in minimalist footwear.
Benefits: Improves balance and helps with plantar fasciitis, knee pain, ITBS, and hip pain.