2. STANDING TOE TOUCH - This stretch is also great for your hamstrings, calves, glutes, outer thigh muscles and lower back. Though it is tough to touch toes if you are a beginner but after regular practice you will be able to do it. Again hold this pose for atleast 30 seconds and do not bounce or give jerks. Keep it easy.
3. IT BAND STRETCH - This is one of the best exercise for opening up tight IT band. I love this exercise because of my IT band problem. It is important not to give jerks but hold the pose for around 30 seconds and change the cross over.
4. PIGEON POSE - Again a good stretch for hamstrings and has a very calming effect on the leg muscles. It also gives a good stretch to the glutes and the groin region. A number of running injuries can be avoided with regular practice of this pose.
5. SPINAL TWIST(Ardha Matsyendrasana) - Running puts a lot of strain on the lower back. This pose will give strength to your back by engaging it in a full range of motion. Also the crossover of legs gives a deep stretch to glutes and hamstrings. Do not give jerks while doing this pose and hold it for atleast 30 seconds.
So, according to me these yoga postures are absolutely beneficial for any runner or for that matter any person who sits in front of computer all day long. I perform these exercise after my run as a part of cooling down. By the time I am done, I feel like I can go again for a run.