Top 5 Yoga For Runners

Do you often experience fatigue, soreness and tightness in your muscles, right after a long run or marathon? You are not alone. Many long distance runners complain of soreness and muscle tightness after runs. However, with regular yoga practice you can get rid of this problem.

The correct combination of yoga poses will enable you to relax, stretch and loosen after every run, keeping your joints and muscles healthy. Check out the following yoga routines that have been outlined keeping runners in mind.

Effective Yoga Poses For Runners

Butterfly Stretch (Baddha Konasana)

This yoga pose stretches the inner thighs, groin and hips. Sit on a yoga mat with your back and shoulders straight. Now bring the soles of your feet together. Hold your toes with the palms of your hands.

Baddha Konasana

Look past the tip of your nose. Now inhale slowly and lean forward with your chest going closer to the floor. Exhale slowly and come back to starting position.

Gomukhasana – Cow Faced Fold

This pose works well in stretching the piriformis which tends to become tight in runners. It also stretches your hips and IT band. Sit straight on a yoga mat. Slowly bring your left foot back under your right hip. Bring your right knee over your left knee, keeping your right foot beside your left thigh.


Now hold your feet with your hands. Leaning forward slightly, look beyond the tip of your nose. Begin the same sequence with your right leg. Do this with regular inhale and exhale movements.

Upavistha Konasana

This pose is ideal for stretching the calf muscles and hamstrings. It also strengthens the spine.  Sit straight and pull out your legs to either side preferably at a 90 degree angle. Keep your feet and toes straight, facing the ceiling.

Upavistha Konasana

Now lean forward and place your hands on the yoga mat in front of you. Keep your palms touching the mat. Inhale and exhale slowly but at a regular pace, throughout this pose.

Paschimottanasana – Seated Forward Fold

This yoga pose is good for stretching your back, hamstrings and your spine. Sit on a yoga mat with your legs stretched out straight in front of you. Inhale and raise your arms above you. Exhale and slowly lean forward to touch your toes.


Rest your arms on your thighs or ankles. Lower your head and look beyond the tip of your nose. Relax your upper body. If you can’t reach your toes, wrap a towel around your feet and pull the ends with both hands.

Parsvottanasana – Pyramid Pose

This pose strengthens your legs, especially the hamstrings. Stand straight on a yoga mat. Extend your left foot backwards by 3 feet. Keep your left foot slightly tilted outwards at a 45 degree angle. Your right foot must face forward. Now inhale deeply and lean over the front foot i.e. the right foot.


Lower your hands to your shin. Let your forehead face your leg. Now exhale slowly. To come up, inhale slowly and come back to standing position while putting pressure on your front foot. Exhale. Repeat this pose for 5 more times.

These yoga exercises are perfectly suited for runners.

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