Yoga Poses For Runners

Are You A Runner Then This Yoga Poses Are For You

Running is a great and healthy way to set your body right after long hours of sitting, but it can also, over time, create some tight areas that need targeted stretching.

The best way to do this is by doing yoga poses that target those sore muscles.

Yoga is a great way to stretch, as it works on all the muscles and gives you great control over your body. While running is a great way to exercise, it can also cause certain tightness in different body parts. 

So it’s essential to stretch out those areas regularly, or you may end up suffering from an injury.

The yoga poses for runners and stretching techniques are designed to be helpful for runners of all levels. 

This article will give you enough information and recommendations to choose the best yoga poses for runners and focus on some of the benefits that yoga can provide to a runner.

Here are some of our favourite yoga poses for runners.

Downward Dog (Adho Mukha Svanasana)

Downward Dog is one of the most straightforward and most familiar yoga poses. It is also one of the most effective for runners. 

What is the purpose of Adho Mukha Svanasana?
It stretches out the entire back area and helps to realign the spine's natural curve. It also gives a nice stretch to your calves, buttocks, shoulders, and hamstrings.

It is essential to stretch out your spine after running, as it will allow the muscles to relax and realign themselves. You need to keep practising this routine for it to be effective. 

Make sure that you are breathing evenly while doing it, and try not to hold on to any tension in any part of your body.

Cobra Pose (Bhujangasana)

Cobra Pose is one of the most body-sculpting and effective yoga poses for runners. It strengthens and stretches your entire body, including your arms, shoulders, back, neck, and calves. 

It also improves balance and mobility in your ankles, knees, and hips. In addition, it contributes to muscle strength in the upper back, neck, and shoulders.

It is essential to master this pose for it to be beneficial for runners. Proper execution of Cobra Pose is necessary for runners, as it will help stretch out your neck and shoulders. In addition, it will strengthen your core muscles with regular practice.

Low Lunge Pose (Anjaneyasana)

Low Lunge Pose is excellent for runners as it strengthens your legs and opens up your hips. It also stretches out your thighs, shoulders, and chest.

What are the 3 variations of Anjaneyasana?
You can even try this pose before running to prevent injury or soreness in your muscles later on.

To do this pose correctly, you need to make sure that you’re breathing evenly throughout the exercise.

Focus on keeping the abdomen muscles engaged, which will help deepen your stretch while improving balance and posture.

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a challenging pose that strengthens your entire body. It stretches out the chest, neck, back, and even arms.

It also strengthens your spine and shoulders. It is good to practice if you want a good workout.

Balancing Pose (Utthita Parsvakonasana)

Have you ever heard of the saying “no pain, no gain”? Well, this is a great practice to help your legs and core stay strong.

What is the meaning of Parshva in Parsvakonasana?
Balancing pose is a great way to build strength in your abdominals and muscles, as well as extend the range of your joints. 

The best part about this pose is that you can do it before or after running to protect against injuries and maintain health.

Tree Pose (Vriksasana)

The abdominals are another of the main muscle groups that must be exercised for running. Focusing both on strength and balance, Tree Pose is suitable for your torso too. 

It strengthens your core and connects your ribs to your hip bones, which also helps to open up the space between them.

Sleeping Pigeon Pose (Eka Pada Rajakapotasana)

It’s a mighty hip opener, so it’s suitable for anyone with tight hips. This posture can help you to unwind your tight muscles plus strengthen them. 

What are the benefits of Rajakapotasana?
You can add this one to the list of poses to do after a long run. Make sure you are practising it with good form, especially in your upper body.

While practising this pose, stretch your psoas muscle, the most important muscle in your hip flexors muscle group. If practised incorrectly, the stretch can be defeated, rendering it ineffectual.

Upward Facing Dog (Urdhva Mukha Svanasana)

Every hardcore runner knows that they should run with their upper body as well as their legs.

Moreover, why not incorporate Downward Facing Dog into your workout regime?

Urdhva Mukha Svanasana is a great way to challenge yourself and test your limits. It’s an excellent form of exercise for runners, as it strengthens your core muscles and thus your entire body.

Scissor Down Belly Twist

This twist is super fun and fabulous for your core muscles. It’s an exercise that challenges your body and a great one to master if you want to continue running as you age.

Take this routine before a long run so that you are ready for the task ahead of you. Remember to practice it with good form and never force it. You want this pose to be effective, not harmful.

Reclining Spinal Twist (Supta Matsyendrasana)

If you’re preparing for a marathon, then you want your body to be in excellent condition.

How do you do a Supta Matsyendrasana?
So you must stretch the muscles in your buttocks, hips, legs, and abdominals.

Reclining Spinal Twist is a great way to massage these muscles and stretch them out for best results.

Running can create tension in your back. It can inhibit your performance and cause you pain and discomfort. A great way to relieve this tension is by performing the Reclining Spinal Twist.


That concludes our list of yoga poses for runners. Now you have a few yoga poses to choose from to help with your running.

Make sure to practice them regularly, and keep track of your progress as well. The results may just surprise you!

Let us know if this article about the best yoga poses for runners is what you need or if we missed something that should be included in this list!

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