Yoga a good stretch after a bridge walk

I didn't grow up in Charleston, so I have a certain nonchalance regarding the Ravenel Bridge. I do not think that it is a travesty, a concession to overpopulation, that nothing compares to or replaces the Cooper River bridge. I mean, dude, I remember those first few harrowing trips over the beloved Cooper River bridge, gripping the steering wheel until my knuckles turned white, no music playing, no distractions, as I tried to keep the straight and narrow and not plunge to my death off that Very Narrow Bridge.

As a matter of fact, I really like the new bridge. I wrote a little poem about it, which is awful, when I was feeling particularly warm toward it after a very nice walk. It was a sort of "How do I love thee, let me count the ways" kind of thing. As soon as the warm weather comes, I hit that bridge at least three times a week. My cell phone stays in the car, my iPod is strapped onto my right arm playing loud with some fantastic mix I've made and I get to look at this fantastic view, undisturbed, for about 75 minutes.

And then, the minute I get back into my car and change back into something other than the nearly inappropriate shorts I walk in, my hip flexors begin a rebellion. They feel tight. They even hurt a little. They are begging: "stretch me, please."

This is why I like to do a yoga practice right after I walk the bridge. My hip flexors need it. And I know I'm not alone in this. I know that everyone thought that walking and running the bridge would be popular for a few weeks, and then no one would do it, but it only seems to get more and more crowded. I find myself passing more and more slow walkers and sightseers every time I go. So for those of us who run and walk the bridge, this column is for YOU. You, with your tight hip flexors and hamstrings and calves that come from walking or running up and down a hill. When you've been in Charleston too long, you can forget what that's like. It's a special pain. But I have some ways to ease it. Well, I at least know of some ways that have been around for thousands of years.

First, know that I truly favor stretching AFTER exercise, not so much before it. Of course, both are the best, but given a choice, I wait until after.

So you've just run the bridge and your hips and rear end and quads are barking at you. Grab a few pillows, or a bolster (if you've got one) and find some open space. If you don't have a yoga mat, a rug will be fine.

Quadriceps stretch: This is the giant muscle group on the front of the thigh. Get on the floor and try to sit back on your heels. Can't do it? Put pillows behind your knees until you feel a comfortable stretch. Can easily do it? Separate your feet and sit on the floor. If both sitting bones and your knees stay on the floor, try to lie back. Feel the burn.

Hips/quad stretch: From all fours, bring your right knee to your right wrist and swing your right foot toward your left wrist, so the knee is at a 45-degree angle. You can use your hand to help bring your right foot forward. Slide your left knee straight back as far as you comfortably can. Put pillows under your right hip and rest in the stretch. This is pigeon pose. You will hate it at first, but learn to love it. It will be your new best friend.

Hip flexors/rear-end stretch: Sit cross-legged. This might be enough. If you're feeling brave, try to stack one calf on top of the other, so they are parallel to your hips. The top knee probably won't touch down. Don't sweat it. Do both sides. Add a little forward fold if you want to.

I have always thought that cross-training is ideal. Keep running or walking or taking karate or lifting weights or whatever. But make sure you throw a little yoga in to keep your muscles and joints healthy.

And remember: hot guys run the bridge.

Suzanne Gannon is a yoga instructor in the Charleston area. Reach her at suzygannonyoga@yahoo.com.