5 Yoga poses for the Runners

Anjaneyasana1. Low Lunge or Crescent Lunge (Anjaneyasana)

Low Lunge is a runner’s godsend. In this stretch, you will be opening the whole front of the leg (the quadriceps) as well as your front hip muscles, into your lower pelvis and abdomen. All of these muscles tend to become overly tight after hours of running. Hold this stretch while warm for at least 20 to 30 seconds per side.

 Pigeon Pose2. Pigeon Pose (Eka Pada Rajakapotasana Variation)

Pigeon Pose is going to work to open the whole outer portion of your hips, as well as your gluteus and lower back muscles. Again, these are three areas that can be really tight on runners, and this over-tightness can lead to injury if not looked after. This pose can be quite intense even for the most mobile, so approach it with lots of care and compassion.


  Plank3. Plank (Uttihita Chaturanga Dandasana)

Practice your Planks (mindfully!) for 30 to 60 seconds a day. We recommend Plank Pose to our runner friends because good core strength is a must to prevent injury. Having good core strength and awareness is also going to help ensure you have proper form when you are running, and are not getting lazy in your upper body.


 Yoga paripurna navasana pose4. Boat Pose (Navasana)

This second core posture is really great for the lower abdominals, as well as for the muscles that work to support your spine. Again, achieving great abdominal strength and awareness is going to help you run injury-free for a lot longer than if you have lazy core muscles. Allow boat pose to help you keep your spine protected and in alignment for at least 5 rounds of 5 breaths a day.




 Cow’s-face-pose-Gomukhasana-215. Cow Face Pose (Gomukhasana)

Another amazing pose for the outer hips and buns, as well as for the upper body. Many people do get into the habit of hunching their shoulders, or really tightening their upper bodies while they are running, and this will help counter that. I recommend that you sit in this pose for at least 20 to 30 seconds a side each day, or at least each day that you run.

Source: Ali Washington