Yoga for Runners: The Best Tips and Yoga Poses


yoga for runners

Running is a great way to get in shape, but it can also be hard on your body. Yoga can help you stay injury-free and improve your running performance. In this article, we will discuss the best yoga poses for runners and how they can help you reach your fitness goals.

Runner’s Lunge:

A woman standing in front of shoes

Runner’s Lunge is a great pose to open up your hips and improve your range of motion. It also strengthens your quads, hamstrings, and glutes. To do Runner’s Lunge, start in Downward Dog. Step your right foot forward between your hands, and sink down into a lunge position. Keep your left knee bent at a 90-degree angle, and press your left heel into the ground. Hold for 30 seconds to 1 minute, then switch sides.

Pigeon Pose:

A woman standing in front of a window

The pigeon pose is another great pose for runners. It stretches the hip flexors and opens up the IT band. To do Pigeon Pose, start in Downward Dog. Bring your right foot forward between your hands, and extend your left leg behind you. Bend your right knee, and lower your hips toward the ground. Hold for 30 seconds to 1 minute, then switch sides.

Camel Pose:

Camel Pose is a great pose to open up your chest and improve your breathing. It also strengthens your back and abs. To do Camel Pose, start in Downward Dog. Step your left foot forward between your hands, and lean back slightly, keeping your back straight. Reach for your heels with your hands, and hold for 30 seconds to 1 minute.

Downward-Facing Dog:

This pose stretches your calves, hamstrings, and back. It also strengthens your arms and wrists. To do Downward-Facing Dog, start in Tabletop Position. Extend your legs and press your hips up and back, so that your body forms an inverted V shape. Hold for 30 seconds to 1 minute.

Reverse Warrior:

This pose stretches your hips, groin, and chest. It also strengthens your arms and shoulders. To do Reverse Warrior, start in Warrior I Pose. Rotate your torso to the right, and reach your right arm toward the sky. Keep your left hip pointing down, and hold for 30 seconds to 1 minute. Switch sides.

Mountain Pose:

Mountain Pose is a basic pose that helps you focus and connect with your breath. It also strengthens your legs, back, and core. To do Mountain Pose, stand tall with your feet together and arms at your sides. Ground down through your feet, and relax your shoulders. Hold for 30 seconds to 1 minute.

Tree Pose:

Tree Pose is a balancing pose that strengthens your legs and core. It also improves your focus and concentration. To do Tree Pose, stand tall with your feet together. Shift your weight to your left foot, and lift your right foot to place it on your inner thigh or calf. Keep your hips level, and focus on maintaining balance. Hold for 30 seconds to 1 minute.

Warrior I Pose:

Warrior I Pose is a foundational pose that strengthens your legs and back. It also opens up your hips and chest. To do Warrior I Pose, start in Mountain Pose. Step your left foot forward 3-4 feet, and turn your body so that your left leg is parallel to the ground. Reach out with your arms straight overhead, and hold for 30 seconds to 1 minute. Switch sides.

Standing Single-Leg Forward Bend:

This pose stretches your hamstrings, calves, and back. It also strengthens your abdominal muscles. To do Standing Single-Leg Forward Bend, start in Mountain Pose. Lift your right leg straight up into the air, and bend forward at the waist. Reach for your left toes with your hands, and hold for 30 seconds to 1 minute. Switch legs.

Bow Pose:

Bow Pose is a backbend that stretches your chest, abs, and hips. It also strengthens your arms and legs. To do Bow Pose, start in Tabletop Position. Reach back with your right hand to grasp your left ankle, and lift your left leg up into the air. Keep your back straight, and hold for 30 seconds to 1 minute. Switch sides.

Crow Pose:

Crow Pose is a balancing pose that strengthens your arms and core. It also improves your focus and concentration. To do Crow Pose, start in Mountain Pose. Bend down into a squat position, and place your hands on the ground in front of you. Shift your weight onto your hands, and lift your feet off the ground. Keep your back straight, and hold for 30 seconds to 1 minute.

Fish Pose:

Fish Pose is a deep stretch for your chest, abs, and hips. It also relaxes your neck and shoulders. To do Fish Pose, start in Tabletop Position. Reach your left arm forward, and tilt your head back to rest your chin on your left hand. Bend your right knee and place your foot on top of your left thigh. Hold for 30 seconds to 1 minute, then switch sides.

Happy Baby Pose:

Happy Baby Pose is a great stretch for your hips and back. It also helps to relieve stress and fatigue. To do Happy Baby Pose, start by lying on your back. Bend your knees and pull them toward your chest. Reach down and clasp your hands around your feet. Keep your back pressed against the ground, and hold for 30 seconds to 1 minute.

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