Yoga for Runners

June 06, 2021

No matter the runner’s skill level, many experience pain and tightness from the jarring effects of exercise. Whether it’s poor posture, odd gait, or repetitive movement, each can spur aches and pains.

These proposed asanas may assist in stretching, healing, and honoring the muscles and ligaments that carry you into a beautiful cadence. Be sure to check with a physician or physical therapist if you experience persistent or shooting pains, or anything that may not seem right to you. The key to yoga positions is to move gently, slowly, and never force or tweak yourself into an asana.

Feet Asanas  

Toe stretch. Kneel on propped toes, leaning back if it feels good. Keep your torso erect and in alignment with the hips. It may be an intense stretch so have blocks handy.

Butterfly pose. Massage the feet by gently pressing your thumbs up and down the forefoot, midfoot, and hindfoot.

Hamstring Asanas

No matter the runner’s skill level, many experience pain and tightness from the jarring effects of exercise. Whether it’s poor posture, odd gait, or repetitive movement, each can spur aches and pains.

These proposed asanas may assist in stretching, healing, and honoring the muscles and ligaments that carry you into a beautiful cadence. Be sure to check with a physician or physical therapist if you experience persistent or shooting pains, or anything that may not seem right to you. The key to yoga positions is to move gently, slowly, and never force or tweak yourself into an asana.

Feet Asanas  

Toe stretch. Kneel on propped toes, leaning back if it feels good. Keep your torso erect and in alignment with the hips. It may be an intense stretch so have blocks handy.

Butterfly pose. Massage the feet by gently pressing your thumbs up and down the forefoot, midfoot, and hindfoot.

Hamstring Asanas

Reclining big-toe-to-hand pose. Lay down and grab your big toe. Use a yoga belt to modify and go deeper into this pose. This asana reaches the foot and hamstring, depending on the foot’s flexion.  

Standing forward bend. Bending over to touch the ground and toes may feel like the most significant win or central goal. Either way, use this asana to stretch and release.

Downward facing dog. Peddle the feet in a slow rhythm to release the hamstrings if they are tight—no need to press your heel on the ground if there is tightness.

Pyramid pose. Some consider this more intense if the hamstrings are tight. Have blocks handy to modify the pose.

IT Band Asanas

Revolved half splits. Kneel on one knee with the other extended forward, twist, and forward bend. This pose requires an engaged core and balance to strike and hold.  

Crossed forward fold. This little piece of magical wonder stretches the IT band and hamstring. Try this asana coming out of the sequence Warrior I, Warrior II, Warrior III, and then end in a hold of crossed forward fold.

Chair pose figure four or standing figure four pose. Prepare for this excellent pose with pre-poses like chair and tree.  

Quadriceps Asanas

Low lunge. Sometimes also referred to as runner’s lunge, this asana is a good beginner’s pose to try.

Sugarcane pose. Try this half-moon variation with a bend and twist to strengthen, stretch, and balance. Use a block to benefit from the intermediate pose.  

Revolved half splits. Kneel on one knee with the other extended forward, twist, and forward bend. This pose requires an engaged core and balance to strike and hold.  

Crossed forward fold. This little piece of magical wonder stretches the IT band and hamstring. Try this asana coming out of the sequence Warrior I, Warrior II, Warrior III, and then end in a hold of crossed forward fold.

Chair pose figure four or standing figure four pose. Prepare for this excellent pose with pre-poses like chair and tree.  

Quadriceps Asanas

Low lunge. Sometimes also referred to as runner’s lunge, this asana is a good beginner’s pose to try.

Sugarcane pose. Try this half-moon variation with a bend and twist to strengthen, stretch, and balance. Use a block to benefit from the intermediate pose.  

Tricia Louvar l Mukha YogaBy Tricia Louvar; All Rights Reserved @2021

Tricia Louvar l Mukha Yoga
By Tricia Louvar; All Rights Reserved @2021



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