Runners often experience tight muscles and occasional discomfort due to the repetitive nature of their sport. Incorporating yoga into your running routine can help alleviate these issues and
Downward-Facing Dog (Adho Mukha Svanasana)
Benefits – Downward-Facing Dog stretches the hamstrings, calves, and Achilles tendons while providing a gentle inversion to help reduce fatigue.
How to do it
- Start on your hands and knees, with your hands slightly forward of your shoulders and your knees directly below your hips.
- Press your hands firmly into the mat and lift your hips upward, forming an inverted “V” shape with your body.
- Straighten your arms and legs as much as possible, keeping your heels reaching towards the ground.
- Hold the pose for 5-10 breaths.
Low Lunge (Anjaneyasana)
Benefits – Low Lunge opens the hip flexors and stretches the quadriceps, making it an excellent pose for runners to counteract tight hips.
How to do it:
- Begin standing, step your right foot into a lunge, and lower your left knee onto the mat.
- Keep your right knee above your right ankle, and rest your hands on your right thigh or reach them overhead.
- Press your hips forward and down to feel a stretch in your left hip flexor.
- Hold for 5-10 breaths before switching sides.
Pigeon Pose (Eka Pada Rajakapotasana)
Benefits – Pigeon Pose deeply stretches the hips, glutes, and lower back, helping to release tension and tightness that can develop from running.
How to do it:
- From Downward-Facing Dog, bring your right knee forward and place it behind your right wrist, with your right foot angled towards your left hip.
- Extend your left leg straight behind you, with the top of your foot resting on the mat.
- Square your hips and, if comfortable, lower your upper body onto your forearms or a yoga block for a deeper stretch.
- Hold for 5-10 breaths before switching sides.
Triangle Pose (Trikonasana)
Benefits –Triangle Pose stretches the inner thighs, hamstrings, and hips while strengthening the legs and core.
How to do it:
- Stand with your feet wide apart, with your right foot turned out 90 degrees and your left foot slightly turned in.
- Extend your arms out to the sides, parallel to the floor.
- Reach your right hand toward your right foot, resting it on your shin, ankle, or the ground, and extend your left arm toward the sky.
- Keep your chest open and gaze upward at your left hand.
- Hold for 5-10 breaths before switching sides.
Bridge Pose (Setu Bandha Sarvangasana)
Benefits – Bridge Pose strengthens the glutes, hamstrings, and core muscles, essential for a strong and stable running stride.
How to do it:
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Press your feet into the mat and lift your hips towards the ceiling.
- Clasp your hands underneath your body, rolling your shoulders to open the chest.
- Hold 5-10 breaths before gently lowering your hips to the ground.
Legs Up the Wall (Viparita Karani)
Benefits – Legs Up the Wall is a gentle inversion that helps alleviate tired legs and promotes recovery after a run.
How to do it:
- Position yourself near a wall with your hips close to the edge.
- Lie on your back and extend your legs up the wall, allowing them to rest against it.
- Keep your arms by your sides, or place them on your belly.
- Hold for 5-10 minutes, focusing on your breath and allowing your legs to relax.
Seated Forward Bend (Paschimottanasana)
Benefits – Seated Forward Bend stretches the hamstrings and lower back, relieving tight muscles that can result from running.
How to do it:
- Sit on the ground with your legs extended straight in front of you.
- Inhale and reach your arms overhead, lengthening your spine.
- Next, Exhale and hinge at your hips, reaching for your feet, ankles, or shins.
- Keep your back straight and hold for 5-10 breaths.
Half Lord of the Fishes (Ardha Matsyendrasana)
Benefits – This twisting pose helps to release tension in the spine and hips, promoting overall flexibility and spinal health.
How to do it:
- Sit on the ground with your legs extended in front of you.
- Bend your right knee and place your right foot outside your left thigh.
- Next, bend your left knee and place your left heel near your right hip.
- Inhale and lengthen your spine, then exhale and twist to the right, placing your right hand behind you and your left elbow outside your right knee.
- Hold for 5-10 breaths before switching sides.
Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)
Benefits – This pose stretches the hamstrings and calves, which can help prevent tightness and injuries associated with running.
How to do it:
- Lie on your back with extended legs and a yoga strap or towel nearby.
- Bend your right knee towards your chest and loop the strap around the arch of your right foot.
- Straighten your right leg, holding the strap in both hands and gently pull your leg towards your chest to stretch the hamstring.
- Hold for 5-10 breaths before switching sides.
Garland Pose (Malasana)
Benefits – Garland Pose stretches the hips, groin, and lower back while strengthening the ankles, which can help with running stability.
How to do it:
- Stand with your feet wider than hip-width apart, and your toes pointing slightly outwards.
- Lower your hips into a squat, keeping your heels on the ground or resting on a folded blanket if needed.
- Bring your hands together in front of your chest, with your elbows pressing against your knees.
- Hold for 5-10 breaths before releasing.
Conclusion
Incorporating these 10 yoga poses into your running routine can help improve flexibility, strength, and recovery while promoting overall well-being. By focusing on areas commonly tight or overworked in runners, such as the hamstrings, hips, and lower back, these poses can help you enhance your running experience and prevent injuries. Remember to listen to your body and modify the poses as needed, and consider seeking guidance from a qualified yoga instructor to ensure proper alignment and technique.
