Yoga is an excellent way for runners to improve their flexibility and strength, and many runners find it to be a soothing, stress-relieving cross-training activity. Post-run is a great time to do these beneficial yoga poses for runners.
Head to Knee Pose
This move looks a lot like a classic runners’ stretch and will stretch out your hamstring, calf, and groin muscles.
1. Begin in a sitting position with both legs stretched out in front of you.
2. Bend your left knee and bring the sole of your left foot to your right inner thigh.
3. Square your torso over your extended right leg. Start to slowly bring your torso down to your leg by tipping your pelvis forward.
4. Keep your head pressed to your knee while straightening your leg as much as you can.
5. For a deeper stretch in the leg, pull the toes towards your head. Your right foot should be flexed as you’re pressing your right thigh down toward the floor.
6. Hold your foot if your hands can reach it. If not, hold onto your ankle or calf, or place your hands on the floor.
7. Relax your shoulders, neck and face. Make sure your shoulders are parallel to the floor.
8. Stay in the position for five to 10 breaths and then straighten both legs, shake them out, and repeat the pose on the other side.
Warrior 1 Pose
This move will help stretch and strengthen your leg and core muscles.
1.
Step forward with your right foot in front and your left foot behind, so you’re
in a lunge position.
Bend your right knee at a 90 degree angle directly over your right ankle, so
your thigh is parallel to the floor.
2. Draw your right hip back and your left hip forward, squaring your hips to the front.
3. Bring your arms out to the side and then up over your head.
4. Press your palms together and look up toward your thumbs.
5. Hold for five breaths. Repeat on your left side.
King Dancer Pose
This is an excellent stretch for the quadriceps, which work hard when you’re running.
1. From a standing position, bend your left knee and grasp your left foot with the left hand.
2. Start to bring the left foot and the right arm up toward the ceiling as you bring your torso forward.
3. Hold for five breaths.
4. If you need it, you can hold onto the wall for balance so you can really focus on the back leg
5. Repeat on your right side.
Prayer Squat Pose
This pose relieves post-run tightness in your lower back, hips, and groin.
1. Position your feet shoulder width apart with the feet at a 45° angle.
2. Slowly bend your knees coming down to a low squat with your knees wide.
3. Bring the palms together in prayer pose. Inhale and press your elbows against the inside of your knees.
4. Exhale and extend the arms between the legs releasing the neck and head towards the floor.
5. Return the arms to prayer, inhale.
6. Repeat 3 to 5 times.
Downward-facing Dog Pose
This standard yoga pose is great for tight hamstrings, calves, glutes, and shoulders.
1.Start on your hands and knees with your wrists underneath your shoulders. Separate your knees hip-width apart.
2. Pushing into your palms, lift your hips into the air.
3. At first, keep your knees bent and heels lifted off the floor. Slowly start to straighten your knees — but don’t lock them – and lower your heels.
4. Shift your hips backward until your body looks like an upside-down “V.” Relax your head between your arms. Hold for five breaths.
