Yoga for Runners
A targeted recovery and mobility sequence for runners, addressing the hips, hamstrings, IT band, and lower back.
Duration
25 minutes
Poses
11 poses
Goal
Recovery, flexibility, injury prevention
What This Sequence Is For
Running creates predictable patterns of tightness: hip flexors that shorten from the stride, hamstrings that stiffen from impact, a piriformis that takes on enormous load, and a lower back that absorbs whatever the hips cannot. This sequence systematically addresses each of these areas. It is best done after a run while the muscles are warm, though it works equally well on rest days. Spend the most time in Pigeon and Crescent Lunge; these two poses deliver the most recovery value for runners.
The Flow
Adho Mukha Svanasana
1 min
Pedal the heels alternately to wake up the calves and hamstrings.
lengthens the posterior chainUttanasana
1 min
Bend your knees generously and feel the lower back release.
decompresses the spineAnjaneyasana
1.5 min per side
Runners carry tension here more than anywhere else; breathe into the front hip.
opens hip flexors
Virabhadrasana I
1 min per side
Strengthen the hip extensors that keep you upright and efficient when running.
builds hip stability
Trikonasana
1 min per side
Target the hamstring and IT band along the back of the straight leg.
stretches the IT band
Eka Pada Rajakapotasana
2 min per side
The most important pose for runners; target piriformis tightness here.
releases the piriformisUtthan Pristhasana
1.5 min per side
For a deeper challenge, bring the front foot outside your hand.
opens the deep hipJanu Sirsasana
1.5 min per side
Focus on the hamstring of the extended leg; never strain into it.
targets the hamstringsPaschimottanasana
2 min
Use a strap if needed; a long hamstring release is essential after running.
releases hamstrings and calvesSupta Matsyendrasana
1.5 min per side
Let the IT band and lower back decompress fully.
releases lumbar tension
Quick Reference
All 11 poses in this sequence, in order.
- 1Downward-Facing Dog1 min
- 2Standing Forward Fold1 min
- 3Crescent Lunge1.5 min per side
- 4Warrior I1 min per side
- 5Triangle Pose1 min per side
- 6Pigeon Pose2 min per side
- 7Lizard Pose1.5 min per side
- 8Head-to-Knee Pose1.5 min per side
- 9Seated Forward Fold2 min
- 10Supine Spinal Twist1.5 min per side
- 11Corpse Pose2 min
Poses Used in This Sequence
This sequence draws from the following yoga poses:
