Top 5 Yoga Moves for Runners


5 Fave Yoga Poses For Runners

By Erin Taylor

Heyyo, runners! We’ve got some good news for ya: yoga will make you a better runner.

“But I’m too inflexible,” you say? Or, “I don’t have time?”

More good news: when it comes to yoga, you don’t have to be able to touch your toes, and a little bit goes a long way. All you have to do is pick poses that are relevant to your specific needs as an athlete — that’s why we’re here. So, hit up this five-pose sequence post-run to re-lengthen tight spots (chest, hips, and hammies are repeat offenders) and mitigate the dreaded booty lock scenario aka “my runner butt is so sore!”

Hold each pose for 5–8 deep breaths…

Image1. Chest Expansion —

  • Bring your hands to your low back and interlace your fingers — if that’s not possible, just rest your hands on your low back with your fingers pointing toward the floor.
  • Bring your shoulder blades toward each other and take your elbows closer together so that you feel the stretch across your chest and the fronts of your shoulders.
  • Take a deep breath and “puff” up your chest.

2. Straddle Standing Forward Fold —Image

  • Step your feet wide apart, evenly distributing the weight.
  • Bend your knees a lot and fold forward, lowering your hands to the floor — if it’s too far to reach, rest your hands on a block or water bottle.
  • Bend and stretch your legs a few times before coming to stillness.
  • Drop your head.

3. Pinwheel — Image

  • Sit down and bend your knees, staggering the right leg in front of the left so that it makes a “pinwheel” shape, with a little bit of space between your right foot and your left knee.
  • Sit up tall, turn your torso toward your right thigh, and lie down on top of it.
  • When you think you’ve found your resting point, try to lengthen your spine even more, as if you’re pulling your ribs further away from your hips.

5. Legs up the Wall (hold this one for 5+ minutes) —Image

  • Just what it sounds like: Lie on your back and put your legs up the wall.
  • Get as close to the wall as you comfortably can, with your butt still on the floor.
  • Turn your thighs out a little, keeping a bend in your knees.
  • If your legs feel like they’re “engaging,” back away from the wall until your legs feel more relaxed.
  • Rest your arms in a goalpost shape or along your sides with your palms facing up.

And Sidebend.


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