5 Essential Yoga Poses for Runners

As an injury-prone and chronically stiff runner, I started yoga in an attempt to feel better. Vinyasa yoga became an immediate compliment to my pavement pounding, and regular practice left my hips and hammies happy. So happy, in fact, that I became a yoga teacher!

These are my 5 go to post-run yoga poses. I’ve also included my favorite variations to target different areas of the body.

These can be done as stand-alone stretches, or strung together with 3-5 step back sun salutes (video) for a well-rounded yoga routine. No mat required – find a patch of grass or spot on the track!

Reclined Strap Stretch

Targets: hamstrings, calves, IT band

For hamstring stretch: Lay on back with both knees bent, feet on floor. Using a yoga strap, dress tie or long towel, wrap one end around heel of right foot and straighten right leg up toward sky. Left leg can stay bent or you can straighten. To deepen the stretch, lift shoulders off ground and bring belly toward right thigh.

hamstring stretch with yoga strap runners

For calf stretch: Slide the strap up toward the ball of right foot, where it meets the toes. Pull toes back toward shin while reaching heel up toward sky.

For outer hip/IT band stretch: Take strap in left hand, reach right arm out to side. Keeping right foot flexed, reach it over to the left until you feel a stretch. This might be several inches, or all the way down to floor.

IT Band stretch yoga for runners

Repeat all 3 stretches on left side.

Downward Facing Dog

Targets: hamstrings, calves

From hands and knees, tuck toes under and lift hips up and back, creating an inverted V with body. Hands should be shoulder-width apart, with palms flat on the ground. Feet should be hip-widith apart, parallel to one another. Press chest back toward thighs and reach heels toward the floor.

downward facing dog yoga for runners

Heel press variation: Bend right knee while pressing left heel down toward the floor. Hold for several breaths, then switch sides.

For calf stretch: While still in downdog, lift and spread toes. Feel like you’re trying to pull the balls of feet toward the back of mat.

High Crescent Lunge with Side Bend

Targets: Hip flexors, IT band

From Downdog, step right foot forward to right thumb, stacking knee directly over ankle. Reach arms up overhead, stacking shoulders over hips. Bring right hand to right hip, reach left arm over to the right, stretching along the entire left side. Switch sides.

crescent side bend yoga for runners

Knee-Down Low Lunge

Targets: hip flexors, quads, shins, hamstrings

From Downdog, step right foot forward to right thumb, stacking knee directly over ankle. Drop left knee to the floor, padding knee cap with a towel if necessary.

For hip flexor/quad stretch: Walk hands up the right thigh, sink hips slightly forward. To deepen the stretch, keep right hand on right thigh, reach left arm back and grab left foot. Pull heel in close to body. Keep chest broad and shoulders squared forward.

hip flexor stretch yoga for runners

For shin stretch: Release left foot. Place hands on floor. Keep right toes pointed down to the floor and straighten right left while drawing hips back.

For hamstring stretch: With right leg straight and hips back, lift right toes up toward sky, pressing right heel down into floor.

hamstring stretch yoga for runners

Repeat all 3 stretches on left side.

Child’s Pose

Targets: Low back, Inner thighs, Feet

From hands and knees, bring big toes together and knees out as wide as you can without pain. Send hips back toward heels, resting forehead on the floor. Press hands into floor to take hips further back for a deeper stretch. For a more relaxed pose, bring arms back by your sides and allow the shoulders to round forward.

Yoga for Runners Child's Pose

For foot stretch: Return to hands and knees, bring knees close together. Tuck toes under, and send hips back toward heels. Breathe!

For more running-specific yoga, join Erin at her Yoga for Runners workshop on Tuesday, June 16th from 6-8pm at 3 Bridges Yoga in Portsmouth, NH. During this two-hour yoga class, you will learn how to integrate yoga into your running routine with stretches and exercises for the feet, hamstrings, IT band, hips, core & more! This class is for all levels.

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About Erin Holt

Erin Holt is a registered yoga teacher and a Holistic Nutritionist with a B.S. in Nutrition and Dietetics. After sustaining several running injuries, Erin started a vinyasa yoga practice and quickly fell in love. Erin teaches at 3 Bridges Yoga in Portsmouth and Durham, NH and works with nutrition clients both locally and online.

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