Yoga for Runners

No matter the runner’s skill level, many experience pain and tightness from the jarring effects of exercise. Whether it’s poor posture, odd gait, or repetitive movement, each can spur aches and pains.

These proposed asanas may assist in stretching, healing, and honoring the muscles and ligaments that carry you into a beautiful cadence. Be sure to check with a physician or physical therapist if you experience persistent or shooting pains, or anything that may not seem right to you. The key to yoga positions is to move gently, slowly, and never force or tweak yourself into an asana.

Toe stretch. Kneel on propped toes, leaning back if it feels good. Keep your torso erect and in alignment with the hips. It may be an intense stretch so have blocks handy.

Butterfly pose. Massage the feet by gently pressing your thumbs up and down the forefoot, midfoot, and hindfoot.

No matter the runner’s skill level, many experience pain and tightness from the jarring effects of exercise. Whether it’s poor posture, odd gait, or repetitive movement, each can spur aches and pains.

These proposed asanas may assist in stretching, healing, and honoring the muscles and ligaments that carry you into a beautiful cadence. Be sure to check with a physician or physical therapist if you experience persistent or shooting pains, or anything that may not seem right to you. The key to yoga positions is to move gently, slowly, and never force or tweak yourself into an asana.

Low lunge. Sometimes also referred to as runner’s lunge, this asana is a good beginner’s pose to try.

Sugarcane pose. Try this half-moon variation with a bend and twist to strengthen, stretch, and balance. Use a block to benefit from the intermediate pose.  

Revolved half splits. Kneel on one knee with the other extended forward, twist, and forward bend. This pose requires an engaged core and balance to strike and hold.  

Crossed forward fold. This little piece of magical wonder stretches the IT band and hamstring. Try this asana coming out of the sequence Warrior I, Warrior II, Warrior III, and then end in a hold of crossed forward fold.

Chair pose figure four or standing figure four pose. Prepare for this excellent pose with pre-poses like chair and tree.  

Low lunge. Sometimes also referred to as runner’s lunge, this asana is a good beginner’s pose to try.

Sugarcane pose. Try this half-moon variation with a bend and twist to strengthen, stretch, and balance. Use a block to benefit from the intermediate pose.