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6 Yoga Poses for Runners

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3. Head to Knee Forward Bend

Sit on the floor with your feet out in front of you, then bend your right knee, bringing your right foot into your groin with your knee relaxed out to the side. Then, bend your left leg, so your knee comes up off of the floor until it’s high enough that you can place your forehead onto your knee. Grab hold of your left foot with both hands, then try to straighten your left leg while keeping your forehead glued to that knee. Don’t worry if you can’t straighten all the way, and don’t force your muscles. This should be a gentle stretch. Over time, the backs of your legs will open up. Just do what you can, relax, and breathe. Hold this pose for 30 seconds, then switch sides.

spinal twist

4. Spinal Twist

Sit on the floor with your legs straight out in front of you, then bend your right leg so that your right foot is next to your left buttock with the knee on the floor. Cross your left leg over your right knee and place that foot on the floor. Take a deep breath, raising your arms to shoulder height, then swing around the left, placing your right elbow on the outside of your left knee and your left hand on the floor behind you. Turn your head to look behind you, and hold this stretch for 10 deep breaths. Repeat on the other side.

Next>> A leg and groin stretch and a relaxing inversion.

Image Credit: Creative Commons photo by Muffett

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Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!


+ add your own
3:38PM PDT on Jun 7, 2013

Great tips.
Thanks Becky.

10:34PM PDT on May 31, 2012

yeah, don't forget to stretch runners.

10:25PM PDT on Jul 12, 2011

great article!

11:54AM PDT on Jun 30, 2011

thank you

7:23AM PDT on Jun 30, 2011

I looooove the Wide Legged Forward Bend and the Spinal Twist poses. They do wonders for the back.

5:10AM PDT on Jun 30, 2011

Good information, thanks. I would add regarding shoulderstand that more information is vital, no weight on the neck should be emphasized, and 1/2 shoulderstand is very effect, OR, just legs up the wall would probably be the safest for those who are new to yoga.

7:52PM PDT on Jun 29, 2011

Good article. Forward bends whether standing or seated are beneficial as is any pose that opens up the hamstrings. These get tight from running. Quad stretches are good to balance as well, such as virasana or pigeon pose (eka pada rajakapotasana) variation are good ones. I believe yoga of any sort is beneficial for runners and cyclists.

3:43PM PDT on Jun 29, 2011

darn, i needed yoga for walkers...

12:31PM PDT on Jun 29, 2011

Thanks a ton!

12:19PM PDT on Jun 29, 2011

Cool. Thanks. I use most of these but a couple are new. Thanks.

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