yoga poses for runners

Exercising brings about endorphin rush and increases cardiovascular endurance. For a runner to pound the pavement, there is a chance that his/her body could use some extra yoga. Yoga is a whole body practice because it counteracts the pounding, tightening and of muscles. The routines of yoga will help the runner to run for long and fast.

The yoga sequence helps to target the parts of the body that are problematical to runners. The following five yoga poses will help you develop deeper core strength to keep you safe while running and help you anticipate the specific tight spots that running can create.


Five Best Yoga Poses for Runners. 5 Yoga Moves Every Runner Needs to Practice. 1

Most runners get into the habit of hunching their shoulders or tightening their upper bodies while they are running. This pose will help counter that as it brings about Moves between flexion and extension of the spine. It keeps fluidity in upper and lower back SI joints.

How to do it:

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–   Place knees and hands on the floor. The knees should be under the hips, and wrists under the shoulders. Start on a neutral spine position, with the back flat and abs engaged and breathe in.

–   Breath out, lift the spine up towards the ceiling, and the belly button up towards the spine and engaging the abs. Lower the chin towards the chest and release the neck. This is the cat-like shape.

–   Breath-in and bend the back, relax the belly. Lift the head up towards the sky. Without putting unnecessary force on the neck. This is the Cow pose.

–   Proceed rolling back and forth from Cat Pose to Cow Pose, while connecting your breath to each movement.

–   Rehearse for at least ten series, or until the spine is warmed up.


Five Best Yoga Poses for Runners. 5 Yoga Moves Every Runner Needs to Practice. 2

This pose stretches Feet, Achilles, Calves, IT, and hamstrings. The pose improves upper body flexibility and strength.

How to do it:

–   Place wrists parallel with the front of the mat.

–   Press back armpits, Hips, and sit bones, fingers and palms press forward and down.

–   Space between forefinger and thumb stays level.

–   Press the shoulders backward. Lift the feet about hip distance.

–   Lower rib cage remains engaged and slightly pulled in to avoid over-extension.

–   Gaze toward belly button, knees or feet.


Head to knee is a great pose that stretches the spine and the back of the legs

How to do it:

–   While seated on the relaxed pose, stretch the right leg in front and place the left foot on the right foot. Pull the right foot into square the thighs.

–   Breath-in and lift the arms up to reach out the waist stretching the back.

–   Maintain the length as you breath out. Lean the right knee enough to intertwine the fingers on the foot and to lay the head on the knee.

–   Keep the head held to the knee while stretching the foot as much as you can. For a wider stretch, shift the heel away and lean the toes to the head.

–   Release the shoulders and neck. Stay in this position for 3-6 breaths.

–   Breath-in to release. Repeat the same with the feet reversed for the same interval.

This pose calms the mind and emotions, stimulate the endocrine, nervous, urinary systems, and reproductive.


Five Best Yoga Poses for Runners. 5 Yoga Moves Every Runner Needs to Practice. 3

The pose looks like a frog that is why this pose named after the frog. This Pose is a common position pose and it is possible to adjust it to suit the standard of the individual exercising it.

How to do it:

– Rest on your abdomen.

– Rest Press the arms to the ground.

– Lift the body and the head.

– Lean the right knee and move the heel to your right buttock. Move the right hand backward and lock the foot. The fingers should face in the same way as the toes are while the arms press against the top of your foot.

– Bend your elbow to facing the roof.

– Press the foot towards the buttock to the furthest and be comfortable while doing this. Straighten the shoulders to keep them in an even position. Use the elbow and forearm to support yourself instead of supporting yourself on hand.

– Stay in this place for about five deep breaths or about a minute.


Five Best Yoga Poses for Runners. 5 Yoga Moves Every Runner Needs to Practice. 4

Low Lunge is a great pose for athletes and beginners as it aims the hips to build strength and flexibility.

How to do it:

– Start in a downward facing dog. On Breathing out, press the right leg through to place the right foot in between the hands.

– Slowly lower the left knee to the ground behind and release the back toes.

– Breathe in and lift your arms above the head.

– Actively press your hands together, and allow the shoulders to relax and sink.

– Stack the knee above the right ankle / allow it to point forward past the heel as you sink your buttock closer to the floor.

– Squeeze the legs towards the middle to create a strong foundation.

– Press the left thigh to the front and pull the right one backward to square the hips.

– Pinch the shoulders to the back.

– Pull the abdomen in and up keeping in mind the strong core.

– To release take five deep breaths and repeat on the opposite side


– Relieve tension in the hips

– Extends the quads, groin, and hamstrings

– Strengthens the knees

– Aides in developing mental focus


When you perform regular exercise, before or after running, the above yoga poses will help you loosen up the muscles, develop strength and prevent injury. It is also an excellent way to cross train and prepare your body for various workout sessions.

Five Best Yoga Poses for Runners. 5 Yoga Moves Every Runner Needs to Practice. 5Emily is the founder of GoAheadRunner, where she and her associates blog contain articles to provide everything a runner needs, whether you are a seasoned pro or an absolute beginner. The blog provides information on latest training, running gears and supplements and much more!

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