The movements inherent to yoga and trail running may seem wildly different, but they share one important trait: Both put you in the present moment. Lose your focus for an instant and you may wind up face-down on your mat or in the dirt. Of course, yoga can help you develop the focus you need to run well on trails. “Yoga improves muscle strength and range of motion, two attributes that are important to develop when we’re dancing over rocks and roots and ascending and descending off-road terrain,” says running coach Ian Torrence of Flagstaff, Arizona, a veteran of over 165 ultramarathons. Get started with these four poses: Practice Mountain Pose before or during runs for endurance and stability on the trails, and do the rest post-run as a cool down.