Yoga for Runners – 12 simple poses

12 Simple Yoga Poses For Runners

Yoga is great for runners. Therefore, a yoga session compliments a running routine perfectly. First, yoga prepares the body for a few laps. Moreover, yoga is a great way to stretch after a big race.

What happens to a runner after lots of laps? First, tightness. Then, soreness. Above all, this soreness can occur in the core and lower body. Coincidentally, this yoga for runners routine can help loosen things up and relieve pain.

When choosing this or any yoga for running sequence make sure the poses will affect the parts of the body used during your run. So, here are the body parts used during a run from the bottom up:

• Toes
• Heels
• Arches
• Ankles
• Shins
• Calves
• Knees
• Hamstrings
• Quads
• Hips
• Glutes
• Core

12 yoga poses for runners

Above all, a yoga pose strengthens and stretches muscle at the same time. Therefore, the 12 poses below have been carefully selected to work well for the muscles used when running. For instance, this routine is perfect for those training for a marathon or even just circling the block a few times.

Yoga for runners – standing poses

1. First, we have Trikonasana – Triangle.

Body part worked: Strengthens core and legs. Stretches obliques.

2. Next, there’s Utkata konasana – intense fiery angle.

For example, the body parts worked are: Strengthens core, thighs, quads, calves. Stretches hips, groin, and chest.

3. Then, Malasana – yogic squat.

For example, the body parts worked are: Strengthens back and ankles. Stretches glutes, hips, quads, shins.

4. Next, Adho mukha svanasana – Downward Facing Dog.

For example, the body parts worked are: Strengthens front of legs. Stretches back of legs.

5. Then, Anjaneyasana – Low lunge.

For example, the body parts worked are: Strengthens hamstrings, quads, and glutes. Stretches hips and quads.

Seated poses

6. Next, Vajrasana – Thunderbolt.

For example, the body parts worked are: Strengthens back. Stretches quads, knees, and ankles.

7. Then, Ankle stretch pose.

For example, the body parts worked are: stretches shins, ankles, and arches of feet.

Reclined poses

8. Next, Supta padangusthasana – Reclining hand to big toe.

For example, the body parts worked are: Strengthens knees. Stretches hamstrings.

9. Then, Supta baddha konasana – Reclined bound angle.

For example, the body parts worked are: Stretches hips

10. Next, Supta kapotasana – reclined pigeon.

For example, the body parts worked are: Stretches glutes, hamstrings, and hips.

11. Then, Supta matsyendrasana – reclined spinal twist.

For example, the body parts worked are: Stretches core, back, and glutes.

12. Finally, Viparita Karani – Legs up the wall pose.

For example, the body parts worked are: Stretches neck, lower back, and legs.

More info

In conclusion, yoga is perfect for runners. Therefore, if you want to learn more about yoga for runners you can join us for a yoga teacher training at Shanti Yoga School in India. Click here to learn more.