I'm often asked to choose one yoga pose every runner should practice. Usually, I say "mountain pose" or "low lunge." But when you think about it, Bird Dog is an essential pose for runners. First, it mimics the contralateral action used in running: as one arm is moving forward, the other is moving backward, and the core has to hold it all together. Along the way, the hamstrings, glutes, and hip stabilizers must engage to help with the extension of the leg, and the hip flexors have to release to enable this action. This corrects imbalances between weak hamstrings and glutes and tight hip flexors, which I discussed in this blog post.

Second, the position in relationship to gravity helps to strengthen the muscles that support the spine, as the musculature of the core—both front and back—must kick in to hold the midline of the body steady.

Third, you'll need to engage your rear shoulder muscles to hold your scapulae in place even as your arm extends. The upper back is usually quite weak in both athletes and desk workers/drivers/sitters/Westerners, and this is a good way to begin strengthening that area.

Kudos, Runner's World, for the great choice.

Here's where I need your help: what would you most like to see as a theme for these retreats? Are you interested in more running, more yoga, or an even mix of the two? Do you want to spend some time in meditation? Are you dying to master handstands, headstands, or some other particular pose? Would you prefer to have some formal instruction in planning your training? This year, I offered complimentary video analysis of each of the runner's gaits, which was fun for everyone. Would that interest you? In May, weather may be good enough for a ride on the Blue Ridge Parkway—would expanding workout options to include cycling be an inducement? We have the option to add a third night and begin the retreat on Thursday—what do you think? Ladies, are you more likely to attend an all-women's retreat, or, guys, are you more comfortable when you know there will be some other men around?

Please share your ideas with me for your own dream retreat, whether or not you think you could make it. You can leave comments here, send me a Tweet, post on my Facebook page, or simply write a good old-fashioned e-mail. (If you wanted to get really creative, you could post a video on YouTube.) I really hope to hear from you.

The inversions help you relax and recover from your training (or December stress), and the reclining position keeps your back in a safe, neutral position. If you keep the stretches gentle, they will work even after a hard workout, when deep stretching would only stress your muscles further.