Yoga for runners can help you become more injury-prone by loosening tight spots and strengthening weak areas.

Yoga for runners brings a lot of benefits. Physically, it improved flexibility and range of motion. And mentally, it reduces stress and makes an athlete more focused.

Yoga is a great recovery activity for runners. It reduces muscle soreness and tension. Yoga also improves your range of motion, which helps you run faster next time.

Yoga for runners should begin with basic poses such as a Downward-facing dog, happy baby, and tree pose. Runners should also try the triangle and pigeon pose. Pigeon pose is particularly good for running as it is a good stretch for the hip flexors and quads. But be sure to warm up those muscles first! Then, slowly move to more difficult poses. Don’t overdo it.

Downward-Facing Dog

Downward-Facing Dog is an important pose for runners, strengthening the back, shoulders, and core. 

While we may think of the legs as doing all the work during a run, our arms, shoulders, chest, and upper back play a crucial role in our running form. When we neglect the upper body or core, we can easily incur unnecessary aches and pains, negatively affecting the quality of our future workouts.

Downward-Facing Dog is a great pre-run stretch for runners’ calves, hamstrings, and foot arches. This yoga pose also opens up the shoulders and lengthens the spine. Runners will love the flexibility benefits of this pose, and it’s perfect for those who have just finished a long run or a long-distance race. 

Downward-Facing Dog is essential to your pre-run routine, whether you’re just starting out or a seasoned marathon runner.

How to Perform Downward-Facing Dog Pose

Start on your hands and knees. Place your wrists below your shoulders and your knees beneath the hips. Spread fingers and press into palms. Toes should be tucked and knees lifted off the ground. Gently straighten your legs and lift your hips to form an inverted V. Once your muscles are relaxed, you can straighten your legs more and lower your heels towards the mat.

Happy Baby

The Happy Baby yoga pose is a must if you’re a runner. It releases tightness in your lower back, hips, and groin. This pose is especially beneficial for women, as they often store stress in their hips. This pose stretches and gently releases these muscles, and you can even do this pose before your next workout. 

According to D.G. Chang, researchers reviewed the yoga literature to find that it reduced pain and disability in chronic low back pain. Yoga can also relax and calm the central nervous system, and Happy Baby pose for runners is no exception.

How to Perform Happy Baby Pose

Lay flat on your back on a mat or the floor. Your head should be flat on the floor or on a mat. Now, bend your knees towards your chest at a 90-degree angle. Face the soles of your feet up. Reach forward and grab the outside or inside of your feet. Spread your knees out and move them towards your armpits. You can gently rock side to side flexing your heels. For several deep breaths, keep this position.

Tree pose

There are many benefits of practicing the Tree pose in yoga for runners. It can improve your balance, strengthen your ankles, and stretch your inner thighs. Runners can also practice this pose with closed eyes to increase proprioception and strengthen their lower leg muscles.

Another benefit of practicing the Tree pose in yoga for runners is that it strengthens your entire core. This pose doesn’t require a yoga mat, so you can do it before or after running. It requires you to focus on the stability and alignment of your core. 

In yoga for runners, the Tree pose is especially beneficial for the gluteal muscles. This pose stretches and strengthens the glutes, hamstrings, and inner thighs. It can help reduce flat feet, alleviate sciatica, and helps prevent lower back pain. It can also improve balance. A few minutes of Tree pose practice will do wonders for your running!

How to Perform Tree Pose

1. Take a moment to feel your feet rooted into the floor. You should feel your weight equally distributed over all four corners.
2. Start to shift your weight onto your right foot and lift your left foot off of the ground. Your right leg should be straight, but you shouldn’t lock your knee.
3. Now bend your left knee and place the sole of your left foot on your inner right thigh.
4. This will allow you to keep your hips squared toward the front and ensure your right hip does not jut out.
5. To help you maintain your balance, focus your gaze (Drishti) on something stationary.
6. Take five to ten deep breaths. Next, lower your left foot to the floor and repeat the process on the other side.

The Bottom Line of Yoga for Runners

There are many benefits to yoga for runners. It is important to do yoga correctly, focus on your breathing, and listen to your body. Yoga has a lot of benefits for men and women. Yoga for runners can help you get ready for running and encourage muscle growth and post-run recovery. Do you want to learn the best yoga for beginners? Give the poses above a try. This type of yoga for runners focuses on slow, controlled movements and balancing breathing and movement. It is great for beginners!