The seven yoga poses I demonstrate below are perfect for runners, since they can help release tightness in all of the key areas–hamstrings, quadriceps, calves, and hips. Hold each of these poses for five deep breaths, and make sure to perform the flow on both sides.
The benefits: Downward dog is a fantastic pose for opening up the back of the legs. This pose can help you lengthen your glutes, hamstrings, and calves. Staying flexible in these areas will minimize tension in your legs and may reduce your risk of injury.
The benefits: Warrior poses in help build a strong foundation in the legs as they work many of the major leg muscles. Reverse warrior has the added benefit of stretching out the side body and obliques. This variation opens the upper body, too. How to: From reverse warrior, pivot your body at your torso until it’s facing forward. Keep your hips square and bend your back leg to gently lower your knee onto the ground. Keep your shoulders aligned over your hips as you sweep your arms up to the sky and rest them on your front knee. Hold for five deep breaths, then continue to the next pose.
The benefits: This pose provides a luxurious stretch for your hip flexors, which are often overlooked while stretching. Tight hip flexors can contribute to lower back pain, so it’s important to give them attention.
Benefits: This pose will add a deep quadriceps stretch to your runner’s lunge. Your quads tend to be one of the tightest areas post-run.
Benefits: This pose digs deep into the hamstrings, an area that tends to be very tight in all people, especially runners. If left un-stretched, tight hamstrings can also contribute to misalignment and back pain.
Benefits: Bow pose can help open up the entire front body, including the pecs and deltoids, while increasing back flexibility and strengthening the glutes. Many runners are tight in their shoulder, and increasing flexibility here can help improve mobility.
Benefits: Pigeon pose provides a deep stretch for your hips, which in turn helps relieve back pain and sciatica. Pigeon pose also provides an emotional release, which can be nice if you’ve been really pushing yourself toward a goal or race. For more yoga flows and mindfulness tips, check out Claire’s new ebook ENERGIZE!
