My go-to poses for strength, flexibility, and recovery.
As both a dedicated runner and passionate yogi, I know what a game-change yoga can be for runners. Whether you’re looking to improve flexibility, build strength, or promote recovery, incorporating yoga into your routine can help you run better and feel better. Here are my top yoga postures that every runner should know:
Pose 1: Downward-Facing Dog (Adho Mukha Svanasana)
Why It’s Great: This classic pose stretches the entire posterior chain—hamstrings, calves, and the Achilles tendons—all areas that tend to get tight from running.
How to Do It: Start on your hands and knees, tuck your toes, and lift your hips up and back. Press your heels towards the floor (they don’t need to touch), lengthen your spine, and let your head hang between your arms.
Ensure your fingers are spread evenly across the mat and you hand are in line with your shoulders. Your knees should hip distance apart. Hold for 5-10 deep breaths. (If you’re feeling tight from running, it’s ok to have a slight bend in your knees.)
Pose 2: High Lunge (Alanasana)
Why It’s Great: Perfect for strengthening the knees, quads, glutes, and hips, whilst stretching the ankles, calves, hamstrings, hip flexors and groin
How to Do It: Stand at the top of your mat with your feet hip-width apart. Take a deep breath in. Exhale, step your right foot back toward the back of your mat.
Inhale, bring your arms up by your ears. Palms can be pressed together or slightly open. Exhale, drop your hips and try to bring your front thigh parallel to the mat. Hold for 5 breaths, then switch sides.
Pose 3: Figure Four Stretch (Supine Pigeon)
Why It’s Great: An excellent hip opener, this pose targets the glutes and outer hips, releasing tension that can build up from running.
How to Do It: Lie on your back, cross one ankle over the opposite thigh, and thread your hands behind the thigh to pull it towards your chest. Keep the foot of the bent leg flexed. Hold for 5-10 breaths, then switch sides.
Pose 4: Child’s Pose (Balasana)
Why It’s Great: A gentle, restorative pose that helps to stretch the lower back, hips, and quads while calming the mind and body.
How to Do It: Kneel on the floor, bring your big toes together, and sit back on your heels. Stretch your arms forward and lower your forehead to the mat. Breathe deeply and relax here for as long as you like.
Pose 5: Bridge Pose (Setu Bandhasana)
Why It’s Great: Strengthens the glutes and core while opening the chest and hip flexors—key for maintaining proper running posture.
How to Do It: Lie on your back with your knees bent and feet hip-width apart. Press into your feet to lift your hips towards the sky, engaging your glutes and core. Hold for 5-10 breaths, then slowly lower back down.
Pose 6: Warrior II (Virabhadrasana)
Why It’s Great: This posture stretches the hips, groin, and inner thighs, helping runners maintain flexibility in these areas which are often tight due to the repetitive running movement. This posture also engages the quads, hamstrings, and calves, building strength and endurance in the muscles essential for running.
How to Do It: Begin in standing position with your feet hip-width apart. Take a big step back with your right foot, turning it out slightly (about 90 degrees). Your left foot should point forward with the heel of the right foot aligned with the arch of the left foot. Bend your left knee so it’s directly over the left ankle. Extend your arms parallel to the floor, reaching out through your fingertips. Your arm should be in line with your shoulders, palms facing down. Engage your core, tuck your tailbone slightly and gaze over your front hand. Hold for 5-10 breaths and switch sides.
Pose 7: Tree Pose (Vrksasana)
Why It’s Great: This posture enhances stability and balance, which is essential for running, especially on uneven surfaces. It also builds strength in the legs, ankles, and feet, helping to improve running form and reduce injury risk. Whilst promoting better posture, mindfulness, and concentration, helping runners maintain focus during training and races.
How to Do It: Stand tall with feet together and arms at your sides. Ground down through your feet and engage your core, creating stability in your posture. Slowly shift your weight onto your left foot, keeping it firm and grounded. Engage your left leg to maintain balance. Lift your right foot and place the sole against your left inner thigh, calf, or ankle—whatever feels stable for you.
Avoid placing the foot on your knee joint to protect it. Bring your hands to your heart in prayer position and focus on a point in front of you to help maintain balance. Keep your hips square. If you feel stable, raise your arms overhead with your palms facing each other, keeping your shoulders relaxed. Hold for 30 seconds to 1 minute, focusing on your breath and balance. Switch sides.
Pose 8: Palm Tree Pose (Tadasana with Urdhva Hastasana)
Why It’s Great: This posture helps lengthen the spine and open the chest, improving overall running more. It stretches the entire body, particularly the sides, shoulders, and lower back, which can become tight from running.Whilst strengthening the core muscles and building stability and strength in the ankles.
How to Do It: Start in standing with your feet together, pressing evenly through all four corners of your feet. Engage your thighs, lift your kneecaps, and gently tuck your pelvis under. Keep your spine straight and shoulders relaxed. Inhale as you raise both arms overhead, bringing your palms together. Keep your shoulders relaxed and away from your ears. Your arms should be parallel, and your fingers reaching upward. Lift your heels off the ground slightly, balancing on the balls of your feet. Hold the pose for 5-8 breaths. Release and switch sides.
Why incorporate these postures into your routine?
Integrating these yoga postures into your weekly routine can make a huge difference in your running performance and overall well-being.
I personally had 7 weeks out of running and only focused on yoga and somehow maintained my running times!
So, whether you’re recovering from a long run or preparing for your next race, these postures can help you stay flexible, strong, and injury-free.
Ready to take your running and yoga practice to the next level?
Join me for specialised online yoga classes designed with runners in mind.
Namaste,
Victoria
Certified Yoga Instructor & Avid Runner
