5 Yoga Poses for Runners

The benefits of yoga are endless for runners. Yoga helps improve your posture, output, efficiency and pace. Although there are a variety of poses that can help improve your stride, try implementing the following five yoga poses into your training routine.

Half Side Squat

This pose opens the inner thigh groin deeply. It also stretches the Achilles tendon calves and deep hips. Try this pose before and after your runs to stay healthy.  

Standing Forward Bend Against the Wall

Many perform forward bend seated. This can be frustrating to athletes because they make little progress over the years—they either are do the pose wrong or over stretch their back. For runners, it's important to stretch hamstrings. To make sure you do this properly, fold over while you lean your back against a wall. This will help open your hamstrings deeply and will help you reach results. Do this regularly and hold for three to five minutes.

Hero's Pose Toes Tucked and Untucked

Hero's Pose will help keep flexion in the knees while you stretch the quadriceps. Keep the toes untucked first and hold for two to three minutes. You will also stretch deep into the shin, which is hard to access. The top of the foot opens to increase range of motion in the ankle, which can help increase power to push off and improve speed.  

Keep the toes tucked to open the Achilles tendon, plantar fascia (bottom of the foot, arch area) and bottoms of the toes. You can increase the ankles range of motion and create an smooth stride with this pose.

Pigeon Pose With Quad Variation

Pigeon pose is a beloved position for runners as it is the key to release the hips, glutes and sciatic pain. Bend the back leg to add a quad stretch to the pose, which will help open the quad and create better range of motion in the hip flexor. All this together will also help to alleviate stress on the back, keep the hips more open and decrease stress and strain on the knees.

Lying Psoas Stretch

This stretch will help open the hip flexor, increase the range of motion in the hips and reduce strain on the low back.

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