Yoga Positions Every Runner Must Practice

For runners of all motivations and goals, yoga can be the ideal training companion. Running is the yang to yoga's yin. Yoga emphasizes flexibility, while running emphasizes repetition.

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Here's why yoga is essential and the most incredible poses to try.

How can yoga help runners?

• Optimizes performance

To stay healthy and perform well, you need full-body strength and mobility.

Running alone can make you dizzy. Sedentary runners have weak or tight hamstrings. When the quadriceps do all the work, the legs become unbalanced and can injure them.

That's not everything. Knee pain can result from weak glutes or hip flexors. A soft Achilles tendon, shin splints, and plantar fasciitis are among the conditions that can result from a lack of strength in the calf muscles, which play a crucial role in mobility and agility.

• Enhances adaptability

Yoga is probably best known for making people more flexible, which can make them more stable while running.

Many runners have tight IT bands, quadriceps, hamstrings, and piriformis muscles. Yoga hip openers stretch the quadriceps, hamstrings, and piriformis.

• Increases bodily awareness

Running with yoga increases bodily awareness. It helps us spot unneeded effort or anxiety. Identifying an uneven gait or reducing shoulder and arm tightness can be very helpful for runners.

• Improves respiration

Running with better breathing is possible with yoga. Diaphragmatic breathing is emphasized in yoga. In times of high adrenaline, conscious breathing can benefit.

• Builds confidence

Yoga increases our tolerance for stress, boredom, and discomfort. Thus, you may more easily maintain a calm and concentrated mindset when you want to quit during your run.

Top 10 yoga positions for runners

Whenever it comes to yoga, it's hard to mess up. However, our athletics and yoga gurus advocate these stances.

1. Best overall yoga: Downward-Facing Dog

Downward-Facing Dog is a traditional yoga pose that combines extending and strengthening.

Pro tip: Don't worry about bringing your heels close to the ground, expert advice. Keep them slightly elevated with gentle knees to lengthen your spine and extend your legs. Gentle action prevents harm.

2. Best pre-run yoga: Mountain Pose

Pre-run boost? Mountain Pose boosts confidence, attention, and muscle warming before a run.

Pro tip: While keeping your feet parallel, touch your big toes together and drive your midfoot into the ground.

3. Yoga for tight hamstrings- Forward Fold

Can you recall a time when you were able to touch your toes without any effort? If you have tight hamstrings from years of jogging, try Forward. Refold your ticket like a child.

Pro tip: Modify with bowed knees. If you're just starting with Forward Fold, you should bend both knees to help loosen your hamstrings. This reduces back-of-leg tension.

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4. Lower back relief: Bridge pose

Are you experiencing back pain? Bridge Pose relieves lower back strain by engaging your glutes, tucking your tailbone, and flexing your abs to retain a neutral spine.

Pro tip: After running, try Bridge Pose. After hunching over during long runs, this stance opens up a runner's front.

5. Posture yoga: Tree Pose

Good posture is necessary for good form. Tree Pose will improve running form and mechanics for all runners.

Pro tip: Do this pose after a run or active recovery. Tree Pose brings balance and mindfulness to my everyday runs.

6. Best focus yoga: Plank Pose

Long-distance sprinting is as much mental as physical. Plank Pose is renowned for core development, but it also improves mental attention.

Pro tip: Change your form if it fails. Bend to your knees or forearms if your back muscles or shoulders and chest are collapsing. Supported variations can increase strength, stamina, and focus.

7. Lizard Lunge: Best post-run pose

Drop into Lizard Lunge before taking a long, warm shower after your run. For mobility and injury prevention, this position stretches the quadriceps, hip flexors, and hamstrings.

Pro tip: Bending your back knee to the floor makes this stance extra cooler. The hip flexor and quadriceps stretch increase as you move your knee back.

8. Piriformis muscle release: Reclined Figure Four.

The little piriformis stabilizes your hip joint. The piriformis frequently goes above and beyond when running. Give it the much-needed rest it deserves by reclining in Figure four.

Pro tip: Breathe deeply while holding the stance. Imagine sending air to the muscles feeling sensation to relieve tension. If necessary, modify the technique with a strap.

9. Half Pigeon: Best hip opener yoga

Running repetitively may tighten your hips. But don't worry, a half-Pigeon Pose will take care of it.

Pro tip: If you're having problems getting into this pose, place a block underneath your back hip. Hold the posture for 1–2 minutes while breathing gently and deeply.

10. Warrior II pose: For sore psoas muscles.

Despite its unpopularity, the psoas muscle is vital to your hips and back. If you've heard of it, it's because the little-known but vital muscle is causing you problems. Warrior II for you.

Pro tip: Stack your front knee over your ankle. If your knee is traveling in toward the center of the mat, you may twerk it and induce instability. It's fine to alter your feet to align your knee with your ankle.

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