Running is great for the heart, but all those miles can leave your hips, hamstrings and lower back feeling like rope. If the first thing you notice after a run is stiffness around your spine, your body is asking for a different kind of work.

Namho Yogis offers online yoga for back pain through live classes taught by Yoga Alliance-certified instructors trained in Rishikesh, India. You log in on Zoom, and the teacher guides you through slow, steady stretches for the hips, hamstrings and lower back, watching your form the whole time. If a pose feels wrong, you say so and it gets adjusted.

Classes run in small groups on EST, CST and PST, so there's a slot that fits around training days. All you need is a mat and some floor space. Try a free class and see how it feels: https://namhoyogis.com/