Yoga for Runners: 10 Poses to Stretch and Strengthen


Running is hard on your body, and complementary yoga for runners can help balance that intense workout. Try these yoga poses for runners.

The idea with this series of poses isn’t to break a sweat. When you’re practicing this yoga for runners series, you’re stretching the muscles that work hard during a run and strengthening ones that support your running.

I’d recommend doing these poses immediately after your run. They can replace your post-run stretching, since really that’s most of what you’re doing here. If you don’t have time to do all 10 of these postures after your run, sneak them in on your off days.

Running is hard on your body, and complementary yoga for runners can help balance that intense workout. Try these yoga poses for runners.

Yoga for Runners Series


Cobbler’s Pose—Stretch your thighs and groin with this beginner-level posture. It’s a great one to do right after running, because it’s very low exertion. Cool it down and stretch it out!

Seated Head-to-Knee—This stretch is a little bit more effort than it first appears. It’s a great stretch for the back of the legs, from your heel to your hamstrings. Try to relax and breathe.

Revolved Head-to-Knee—This stretch feels like an all-in-one in a lot of ways. You get more back of the leg stretching in, and you also stretch the sides of your body. Your upper body does a lot more work than you’d think while you’re running, and that side stretch feels great after a hard run.

Ankle Rotations—Avoid ankle sprains by stretching and strengthening the muscles around your feet and ankles. You can do ankle rotations anywhere: waiting for the elevator, sitting at your desk, even in a work meeting. I’d suggest sneaking these in a few times a day.

Standing Forward Bend—More back-of-the-leg stretching! Standing forward bend also gives you a nice stretch in your neck and back, which we tend to neglect during regular post-run stretching.

Shoulder Stand/Plow Pose—Inversions like shoulder stand feel fantastic after a run. Get an upper back stretch while giving your legs and feet a break.

Lotus Pose—Stretch out those knees and ankles in this relaxing posture. Focus on opening up your chest and keeping your spine as straight as possible for the maximum benefit after a run.

Wide Angle Seated Forward Bend—This is another relaxing posture that feels great after running. It stretches your groin and your glutes.

Bow Pose—Good posture when you’re running helps prevent injury, and bow pose is a great posture pal pose! It opens your chest and strengthens your back. It’s also a great counter pose to all of the forward bending you’ve been doing in this yoga for runners series.

Reclining Big Toe Pose—This is one last back of the leg stretch that’s perfect for transitioning into relaxation pose. It also gives you a little bit of ab strengthening, which helps your form when you’re running. After you complete this posture, relax on your back, focusing on your breath, for a few minutes. You did a great job!

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49 comments

Siyus Copetallus
Siyus Copetallus1 years ago

Thank you for sharing

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Vikram S.
Vikram S2 years ago

Thanks for sharing.

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Caroline d.
Caroline d2 years ago

Thank you for sharing !
Be all blessed as all your loved ones.

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Caroline d.
Caroline d2 years ago

Thank you for sharing !
Be all blessed as all your loved ones.

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Elena Poensgen
Elena P2 years ago

Thank you

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Jo Recovering
Jo S2 years ago

Thank you Becky.

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Muff-Anne York-Haley

Love these poses:)

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Jonathan Harper
Jonathan Harper2 years ago

Ty

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Pamela A.
Pamela A2 years ago

Wonderful. Saved to home screen for future reference
Thanx

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Camilla Vaga
Camilla Vaga2 years ago

thanks

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