Low Lunge
Credit: "The Runner's Guide to Yoga," by Sage Rountree (VeloPress, 2012)

To get into the Low Lunge, put one foot forward and lunge so that the front knee is over the front ankle and the back knee is down. Move the hands from the floor to the knee and, if steady, overhead. Hold the position for five to 10 breaths and then switch legs (always do both sides in yoga).

This position works all kinds of muscle groups – thighs, groin, abs – and improves flexibility in the split-legged position that's similar to a running stride.

Benefits: Encourages a fluid range of motion and helps with plantar fasciitis, knee pain, and ITBS.