Running is a fantastic form of exercise that can help keep you physically fit and mentally sharp. However, it can also take a toll on your body if you’re not careful. Many runners complain of tight muscles, stiff joints, and overall stiffness from the repetitive motion of running. That’s where yoga comes in.
Yoga is a great way to stretch and strengthen your muscles, improve flexibility, and prevent injuries that often plague runners. By incorporating yoga into your weekly routine, you can counteract the wear and tear that running can have on your body. To help you get started, here are the top 5 yoga poses for runners.
1. Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog is one of the most popular yoga poses, and for good reason. This pose stretches the hamstrings, calves, and shoulders, while also strengthening the arms and legs. It’s a great pose for runners because it helps to lengthen and release tension in the muscles that can become tight from running.
To do Downward Facing Dog, start on your hands and knees with your hands slightly in front of your shoulders. Press into your hands and lift your hips up and back, straightening your arms and legs as much as possible. Your body should form an upside-down V shape. Hold the pose for 5-10 breaths, then release back to the starting position.
2. Warrior II (Virabhadrasana II)
Warrior II is a fantastic pose for building strength and stability in the legs, while also stretching the hips and groin. It’s a great pose for runners because it helps to open up the hips and improve overall hip flexibility, which can help prevent injuries in the knees and lower back.
To do Warrior II, start in a standing position with your feet about 3-4 feet apart. Turn your right foot out to the side and bend your right knee, so it’s directly over your right ankle. Extend your arms out to the sides, parallel to the floor, and gaze over your right fingertips. Hold the pose for 5-10 breaths, then switch sides and repeat on the left leg.
3. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is a deep hip opener that can help to alleviate tightness in the hips and glutes, which can be common for runners. It’s a great pose for increasing hip flexibility and improving overall range of motion in the hips.
To do Pigeon Pose, start in a tabletop position on your hands and knees. Bring your right knee towards your right wrist and slide your right foot towards your left hip. Extend your left leg back and lower your hips towards the ground, feeling a deep stretch in the right hip and glute. Hold the pose for 5-10 breaths, then switch sides and repeat on the left leg.
4. Bridge Pose (Setu Bandhasana)
Bridge Pose is a great pose for runners because it helps to strengthen and stretch the muscles in the lower back, glutes, and hamstrings. It can also help improve core strength and stability, which is important for maintaining good running form and preventing injuries.
To do Bridge Pose, lie on your back with your knees bent and feet flat on the floor. Press into your feet and lift your hips up towards the ceiling, keeping your knees hip-width apart. You can interlace your fingers underneath you and roll your shoulders under for added support. Hold the pose for 5-10 breaths, then slowly lower back down to the ground.
5. Seated Forward Fold (Paschimottanasana)
Seated Forward Fold is a great pose for stretching the hamstrings, calves, and lower back. It can help to release tension in the muscles that can become tight from running, while also calming the mind and relieving stress.
To do Seated Forward Fold, sit on the floor with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you hinge forward at the hips, reaching towards your toes. You can use a yoga strap or towel around your feet if you have tight hamstrings. Hold the pose for 5-10 breaths, then slowly release back up to a seated position.
Incorporate these 5 yoga poses into your weekly routine to help counteract the wear and tear that running can have on your body. Not only will you improve your flexibility and strength, but you’ll also prevent injuries and improve your overall running performance. So roll out your mat, take a deep breath, and enjoy the benefits of yoga for runners.
