Per Ryan’s request for help with choosing yoga poses: Yoga journal has some nice sequences with pictures and descriptions of poses. I particularly like the ones listed for sciatica for runners to use. Because our hamstrings get overly tight, our back muscles get pulled on. I personally find many of the twisting poses very helpful for my back. Pigeon pose is another good one for runners, if held for a couple minutes on each side, as you get a deep hip opener. But, most of all, just take a couple classes, get some idea of some basics and how to do them so you really target the right muscles, then start to put together a couple things at home.
I did have one teacher tell me if you could only pick one pose, downward dog is it…and I think most people know that one.