Whether you are looking to prevent aches or injury, just want a good stretch or would like a recovery ‘system’ which will help you improve your running performance, look no further. Yoga can do it all. Today I would like to share with you my top ten yoga poses for runners.
Like watching more than reading? No worries you can watch a tutorial on my top ten yoga poses for runners – just scroll down to the bottom of this page
1. Ardho Mukha Svanasana (Downward Facing Dog)
Why I love it:
Down Dog is the first of my top ten poses for runners. If you ‘walk your dog’ for a minute or two, not only are you allowing your body to gradually ‘warm down’, but you are also starting to release the Achilles tendon, the calf and shin muscles, the hamstrings and the whole of the spine. You will also be in a position to open up through the shoulders and stretch through the side body too.
How to do it
- Either walk your hands forward from a standing position or come into it from all fours.
- Once up, send the hips up and back in space, so you feel the length in your spine.
- Actively press down the fingers into the mat. Roll the triceps out and under to help stabilize the shoulders on the back.
- Draw the front of thighs back and gently draw the front ribs down so that your core is supporting you.
Tips/variations
- From down dog you can move into upward facing dog. Up dog is great for lengthening the hip flexors and the quadriceps. Try flowing in and out – down dog on the exhale and Up dog on the inhale.
- If your calves are really tight or sore you can help them by placing the balls of your feet on a rolled-up mat (see below). Allow the heels to hang down towards the floor. Feel the stretch?
2 Anjaneyasana (Low lunge) to Ardha Hanumanasana
Why I love it:
This is one of the bread and butter yoga pose duos for runners for runners. Combined they gently stretche out the quadriceps, hamstrings, groin, inner thighs and hips. Once you have done a few rounds then hold each pose for 5-10 breaths.
How to do it
- From down dog, step the right foot between your hands, drop the back knee.
- Gently push the hips forward to get the stretch in the front thigh and hip of the back leg. On an exhale, bring the hips back, straightening the front leg (with the foot down on the floor or flexed,) coming into half splits.
- Inhale and return to your low lunge; exhale return to half splits. Do this for as long as you like and then hold each pose for 5-10 breaths.
- Repeat on the other side.
Tip/Variations
In Low Lunge try:
- Reaching the arms up by your ears and then taking a side stretch towards and away from the front knee. This will help stretch the side body including the outer thighs and hip area.
- You can also come into a lunge twist. Twists will improve the mobility of your thoracic spine (upper back). As the ribcage needs to rotate during a run or walk, keeping it as mobile as possible is a good idea.
- To get a good stretch for the back front of thigh and hip area think about engaging the glutes and core more. Do this by drawing the front ribs in (think drawing the front ribs down to the pubic bone). At the same time squeeze the muscles around the butt. This will lift you out the lunge a little, but you will notice that the stretch on back leg will noticeably increase.
In Half Splits on the inhale lengthen the chest forward. As you exhale, soften the torso over the front leg. This will increase the stretch on the hamstrings.
3 Skandasana/ Ninja Lunge
Why I love this:
This lunge opens the adductors (inner thighs) and stretches the legs and hips a little more deeply. It is also good fun and feels so good after a run.
How to do it:
- From a low lunge, turn to the side and lift your back foot so it’s flexed.
- Support the pose with your hand on the floor and ease yourself into the stretch, going as deep as you can.
- To take it to the other side, come into a wide leg forward fold and then bend the opposite leg and straighten (and flex the foot) of the back leg. Flow from side to side with the breath (inhale to centre and exhaling into the side lunge) and then play with holding it for a few breaths on each side.
Tips/Variations
Try lifting the heel of the bent knee foot for some repetitions. It just places the stretch into a different area of the hip. Don’t be afraid to move around in these stretches to explore any restriction in the hips. Use your breath to create space in and around the joints.
4 Gomukhasana (Head of a Cow Pose)
Why I love this:
This pose does so much so it had to come into my top ten yoga poses for runners. As well as stretching out the outer hips, it will help ease any discomfort in your neck, shoulders and upper back. When we run, our posture can tend to round forward, our head can stick out beyond our shoulders too (forward head) . This pose will do the opposite!
How to Do It
- Come to a cross legged position and then slide the legs so that the knees stack on top of each other.
- Try to keep the sit bones rooted to the floor (feel free to sit on a block or cushion to help with this).
- Depending on which knee is on top, raise the opposite arm up over your head, palm facing in, soften the arm bone into the socket. Take the other arm out to the side with the thumb facing down, bring it behind your back.
- See if you can interlace the fingers of both arms. Hold for 5-10 breaths and then repeat on the other side.
Tips/Variations:
- Tight shoulders? Use a strap (or similar) to connect the hands. If is much better for your body to do the pose with an open chest, rather than scrunch inwards in the effort to connect the fingers.
- Enjoy moving into a forward fold (keeping the arms). This will intensify the stretch in the outer hips.
- You can do the legs in a supine position. Here the spine will move into neutral with the help of gravity. This is great if your outer hips are feeling really tight.
5 Supine Pigeon to Supine Twist
Why I love it:
We are half way through my top ten yoga poses for runners. The pelvis is the hub of your body and your running powerhouse. So many muscles and tissues work together as a team in this area. Keeping them happy and balanced is the key to staying injury free. The combination of the supine variation of pigeon moving into the twist targets the muscles of the hip, particularly the glutes, psoas (a deep core muscle), the TFL and the IT band.
How to Do It.
- Lie on your back with the feet flat on the floor.
- Take the right foot, flex it, and then place the ankle onto the left knee.
- Take a moment to use your right hand to push the knee away from you.
- Keep that connection and then lift the right foot off the floor and take your hands behind the left thigh or on top of the left shin. Hug the thigh or shin in whilst continuing to push the right knee away.
- You should feel an amazing stretch in the outer hip.
- Stay here for 5-10 breaths.
- From here, release the hands (but not the legs) and take them out to the side at shoulder height.
- Drop the knees to the right (keeping the leg shape).
- Feel the stretch along the left side of the body including the outer thigh.
Tips/Variations
- Really use the push and pull action whilst in supine pigeon to get the most out of the stretch. Also think about lengthening the pubic bone and tailbone towards the front end of the mat. This will help the pelvis to stay neutral.
- Have a rock around whilst in the pose. Really feel out the areas which may need a little more attention.
- When in the twist, you can lift the arm (furthest away from the knees) up and over the head to increase the stretch on the side body. Play around with the arm position and see what works for you.
6 Mandukasana or Frog Pose
Why I love it:
Ok I have a little bit of a love/hate relationship with this one. It is a difficult one to hold, especially if you are like me and tight in the groin and inner leg area. However, because of its intensity it will help you to connect inwards – to the breath and the sensations you are feeling. It opens the hip area, stretches the knee and ankle joints, works your lungs, strengthens the core and builds some shoulder stability and strength (which will help improve your posture for future runs). If you suffer from sciatica, this pose can help so do give it a try.
How to Do it:
- The easiest way to get into it is from tabletop position. Simply slide the knee wide, making sure that the shins and the ankles lie in line with the knee (like a frog’s legs).
- Turn the feet out keeping them flexed and pressing the inner arches down towards the ground.
- Place the shoulders over the elbows and push down through the forearms and hands. You can interlace the hands if that feels comfortable (a good option if you have tight shoulders).
- From here, allow the hips to be heavy, using gravity to relax them down to the floor. Gently curl the tailbone down so that you get support from the core and protect your lower back from curving in too much. Breath here for 5-10 breaths (or longer).
Tips/Variations
Micro-movements of the hips, like rocking forward and back, small circles, or cat stretch/cow tilt with your tailbone, can help stretch and release tightness of the hip joints.
7 Thai Goddess Stretch
Why I love it:
This pose is an amazing one for the plantar fascia of the feet which can get sore and tight. It also stretches the ankles and the Achilles tendon.
How to Do It:
- Come into a kneeling position with the thighs resting on the calves and the toes curled under.
- From here reach back with both hands and help guide all the toes under (the little toes may not want to – but just do the best you can). Sink your weight back so that you feel a beautiful but intense stretch along the soles of your feet.
- Lengthen the tailbone down and soften the front ribs in as much as you can so that your spine is fully supported by your core.
- If this is too much you can bring the hands to the floor or lean forward a little so that intensity of the stretch is not as strong. Hold here for 5-10 breaths or even longer.
Tips/Variations
- Try and keep the inner ankles touching. If this is not happening for you use a strap and just wrap it around the lower shins a few times. There is no shame in using a prop so don’t stress – it will help
- Intensity too much? Sit on a block. As well as making it a little more comfortable it will also prevent you from leaning forward. You are aiming to keep the spine long and your posture upright.
- Once you come out of the pose tap the tops of your feet into the floor whilst in a tabletop position. This will help relieve the strong sensation you would have felt in the feet.
8 Supta Padangusthasana A, B and C (Supine Leg Stretch) – the ultimate get the job done yoga pose for runners
Why I love it:
This one is amazing. It strengthens, stretches and aligns all the muscles of the leg and pelvis (including the IT band). If you don’t have much time to cool down, then this is the pose you should do. You will need to grab a yoga strap or a tie/belt for this one.
How to do it
- Lie on your mat with the knees bent, feet flat on the floor.
- Lift the right foot and place the strap around the toe mound part of the foot.
- Whilst keeping the left foot grounded, stretch the right leg up to the ceiling (it doesn’t need to be straight but aim for as straight as you can).
- Gently draw the right leg in toward the head, whilst keeping the pelvis grounded and the hips level (think about lengthening both the pubic bone and the tailbone towards the front of your mat). Hold for 5- 10 breaths and then bring the leg back above your hip. Place the strap you’re your right hand.
- From here move into Supta B by taking the right leg out to the right aiming your heel towards the floor. Hold for another 5-10 breaths.
- Release and bring the leg back to the centre.
- Finally move into Supta C by placing the strap into the left hand and shifting the hips slightly over to the right.
- From here, take the right leg over to the left so that you are in a twist, aiming to draw the leg up towards the left shoulder. You should feel a deep stretch along the outer right hip and thigh. Breathe here for 5-10 breaths or until you feel the IT band soften and release a little.
- Inhale and bring the leg back up. Release the strap and lie with the legs straight for a moment. You should feel that the right leg seems longer than the left! Time to even it up so go ahead and repeat the whole sequence with the left leg.
Tips/Variations
- Watch the video (below) where I share how to use a yoga strap to really help support you in this pose.
- Try doing this using a wall, starting with both feet pressing against the skirting board.
9 Rag doll and curl up
Why I love it:
This one offers a really yummy stretch and release for the spine and whole back line of your body. It will also help you to tune into the stabilizing muscles of the glutes and the core (important muscles for running). Ragdoll is a mild inversion which will bring fresh blood and oxygen to the brain.
How to Do It:
- From standing, take a moment to find the four corners of the feet and distribute your weight as evenly as you can between the toe mounds and the inner and outer heel.
- Draw energy up the inner and outer legs evenly and from there hinge into a forward fold from the hips, keeping the knees generously bent.
- Relax the neck, and the spine, reaching the crown of the head towards the floor. Lift through the lower abdominals and at the same time engage the muscle around the glutes (without tucking the tailbone – reach it up and behind you).
- Feeling the lift and strength of the inner and outer legs supporting you really relax the spine as much as you can.
- Drape the fingers to the floor or alternatively hug opposite elbows.
- It feels good to rock and sway in this shape so do spend some time exploring.
- Hold for 5-10 breaths.
- To curl up, release the hand to the floor, drop the tailbone, and lift the hip points inwards and upwards to really fire up the core muscles. Keep curling the tailbone down and strongly lifting the hip points in and up and you gradually roll up to standing. Your head and neck are the last points of your spine to straighten.
- Once at the top, take a moment to tune in and see how your body feels. Repeat a few times holding the bottom position for 5-10 breaths.
Tips/Variations
- If your chest is feeling tight then add a chest opener by taking the hands behind your back and interlacing the fingers. Squeeze your shoulder blades together to make sure your chest stays open and the arm bones gently draw into their sockets.
- Add an IT band and TFL stretch by crossing the legs.
10 Vaparita Karani (Legs Up the Wall)
Why I love it:
This is the ultimate restorative pose. All you have to do is lie there and relax; the pose will do the work for you. I don’t know about you, but after a run it is the ultimate reward. Vaparite Karani helps your body to rest and recuperate, relieve tension from the legs, feet and back. Being a mild inversion, it helps reverse the flow of circulation and gently stretches the hamstrings and glutes. To get the most out of it please try and stay for at least 2 minutes, 5-20 minutes if you can.
How to do it
Sit facing any wall surface. Turn to the side and shift the left or right buttock as close to the wall as you can. From here swing the legs up the wall and lie down. Shift the buttocks as close to the wall as comfortable. Rest here and connect with your breath. To come out, simply reverse the way you came in. Rest in a fetal position just for a few breaths before returning upright again.
Tips/Variations
You can make this pose even more restorative if you play with using some props. For example, try placing a bolster or rolled up mat underneath the sacrum. This will really help get rid of any lower back pain or soreness.
Try playing with different leg positions while you are up there. For example, you can try bringing the soles of the feet together and the thighs apart (to stretch the inner groin area). Or you can leg the legs come apart so that you target the inner legs more. Have a play and see what works for you.
Final Thoughts
So, there you have it, my top 10 favourite poses to do after a run. I hope you enjoy trying a few (if not all) out. Remember, yoga is all about becoming an expert of your own body and mind. There is really no right or wrong pose. Just explore what works for you – play, have fun and ‘happy’ safe running (or jogging).
You may like to try my 30 minute running recovery yoga flow. Access it by clicking here
Read my other post on running and yoga here
