Top 10 Yoga Poses for Runners
by Christy Percival
Don’t wait until it hurts! Give your body the TLC it deserves with these top 10 yoga poses (in no particular order) after your next run (and every run after that).
We often meet runners in the studio after they have suffered an injury or a setback. But yoga isn’t just for recovery—it’s the perfect ultimate cross-training tool, helping to prevent injuries, boost flexibility, and keep you mentally sharp.
“Incorporating yoga into my marathon training has been a game changer, especially with my commitment to attending core and wind down yoga sessions three times a week at Midtown Yoga. The core yoga has strengthened my stability and posture, which are crucial for maintaining proper form during long runs. The wind down yoga has been equally transformative, aiding my recovery and flexibility. It gives me the chance to relax and release tension after intense training sessions, preventing injuries and helping me feel refreshed. Overall, yoga has not only improved my performance but has also made running more enjoyable and sustainable as I prepare for the marathon.” - Kleigh K.
So, whether you’re a marathoner or someone who laces up every now and then to get in a few stress-busting miles, try these yoga poses after your next run and bring some balance to your routine.
1. Downward Facing Dog (Adho Mukha Svanasana)
This classic yoga pose is a runner’s best friend, stretching the entire back line of your body—from hamstrings and calves to your lower back—while also building upper body strength and stability.
Begin in a high plank position with your hands firmly planted under your shoulders. Lift your hips high to form an inverted V shape, and don’t be afraid to bend your knees a little (or a lot!).
Hold static for 3-5 breaths, letting your heels sink toward the ground (they don’t need to touch—that’s not the goal!). For a deeper stretch, start “pedaling” your feet by bending one knee at a time for another 3-5 breaths. When you’re ready to release, drop down to your knees.
2. Ragdoll Forward Fold (Uttanasana)
Keep the stretch going with this gentle, passive pose that targets the muscles along your spine, neck, and back.
Start by standing with your feet hip-width apart, toes pointed forward. As you fold forward, bend your knees generously to ease into the stretch. Let your head hang heavy toward the ground and gently shake it side to side to release any tension in your neck. Let your arms dangle or create a box shape by grabbing opposite elbows.
Hold still or sway slowly from side to side for 5-8 breaths. To release, keep your knees bent, tuck your chin into your chest, and slowly roll up to standing.
3. Lizard Pose (Utthan Pristhasana)
Open up the front of your hips with this deep, grounding posture—plus, take the variation below for an extra quad stretch!
Start in a runner’s lunge with your right foot forward and drop your back knee to the mat. Walk your front foot a few inches to the right, placing both hands inside your foot. You can stay supported on your hands or lower down to your forearms for a deeper stretch.
After 5-8 breaths, you could reach back with your right hand and catch your left foot. Pull it in toward your glutes for an extra (and possibly intense) quad stretch. Hold here for 3-5 breaths.
Repeat on the left side, taking a few breaths in Downward Facing Dog to reset between sides.
4. Half Splits (Ardha Uttanasana)
Give your hamstrings some love with this deep stretch!
Start in a runner’s lunge with your right foot forward and your left knee on the mat. Shift your hips back until your right leg straightens and your left hip is stacked over your knee. Flex your front foot, pointing your toes toward the sky to lengthen the back of your leg. Stay here, or for a deeper stretch, reach your chest forward and gently lower toward your right leg.
Hold for 5-8 breaths, then repeat on the other side.
5. Seated Single-Leg Forward Fold (Janu Sirsasana)
Here’s another hamstring stretch that gives them the attention they deserve!
Start by sitting tall with your right leg extended and angled slightly outward. Bring the sole of your left foot to your inner right thigh. Turn your chest to face your extended leg, then walk your hands forward, pulling your chest toward your toes until you feel that sweet stretch. Don’t be afraid to bend your right knee if it feels better.
Hold 5-8 breaths, then switch sides and repeat on the left.
6. Twisted Lunge
Open up your hips and fire up your core with this powerful twist. For an added IT band stretch, try the Horizon Lunge variation below!
Start in a runner’s lunge with your right foot forward. Reach your right arm toward the sky, twisting your chest open to the right and engaging your core for stability.
Hold for 5-8 breaths, then flow into Horizon Lunge for a deeper stretch.
To shift into Horizon Lunge, turn all ten toes to the right and roll to the outer edges of both feet. Lower your left hip toward the ground until you feel a stretch along the outside of your left leg. Reach your right arm back in line with your left toes for an even deeper twist.
Hold for 3-5 breaths, then reset and repeat the sequence on the left side.
7. Wide-Leg Forward Fold (Prasarita Padottanasana)
This pose releases tension in the backs of your legs while widening your stance adds a deep stretch to your inner thighs and groin.
Start by standing with your feet wide—about 3-4 feet apart, depending on your height and flexibility. Point your toes straight ahead or slightly inward. Place your hands on your hips, then hinge forward into a fold, letting your hands reach toward the ground and your head hang heavy. It’s perfectly fine to bend your knees a little here!
Hold for 5-8 breaths, then for a deeper inner thigh stretch, bend one knee at a time and gently shift from side to side. To release, place your hands on your hips and slowly reverse the movement to stand up, taking your time to avoid dizziness.
8. Dancer’s (Natarajasana)
The set-up for Dancer’s Pose is a fantastic quad stretch—perfect for runners and athletes alike. Feeling adventurous? Try the full expression of the pose!
Start by standing with your feet together. Bend your right knee and reach back with your right hand to grab your right foot, keeping your knees close and pulling your heel toward your glutes.
Hold here for 5-8 breaths. To explore full Dancer’s Pose, switch your right hand to the inside of your right foot and lift your left arm alongside your left ear. Kick your right foot back into your hand, moving your heel away from your glutes. As you kick, lean slightly forward to create a graceful arc in your spine. Keep in mind, this variation eases the quad stretch as the focus shifts to balance and backbend.
Hold for 3-5 breaths, then release and switch sides.
9. Pyramid (Parsvottanasana)
Pyramid Pose offers a deep stretch for your hamstrings and back body. This is a great pose to use blocks (or anything sturdy like books or water bottles) to bring the ground a little closer.
Start by facing forward with your feet about hip-width apart. Step your right foot forward about two feet—just enough to keep your back heel grounded. Imagine you're standing on skis, with your feet still hip-width apart. Gently pull your right hip back to align with your left. Place your hands on your hips and hinge forward, folding your chest toward your front leg. Rest your hands on the floor or your props, keeping a soft bend in your front knee.
Hold 5-8 breaths, then slowly rise to standing and repeat on the other side.
10. Half Pigeon (Eka Pada Rajakapotasana)
You’ll either love or hate this one—but trust us, it’s worth it! It works double-duty by stretching the front of one hip, the outside of the other, and targeting your glutes. It’s a game-changer when it’s done correctly, but improper form can lead to discomfort.
Start in Downward Facing Dog, spending a few breaths to get centered. Lift your right leg and swing it forward, bending the knee as you move. Shift your shoulders over your wrists, landing your right knee near your right wrist and your right foot closer to your left wrist. Don’t stress about getting your shin parallel to the mat. Check that your right knee is just right of your hip, and your left leg is extended straight behind you. If you're leaning to the right, try to center yourself for a deeper stretch. You can stay upright or fold forward, resting your forehead on the ground or forearms.
Hold for 8-10 deep breaths, then return to Downward Facing Dog before switching sides.
Congrats, runners—you’ve just unlocked the secret to keeping your body strong, flexible, and injury-free! Incorporating these 10 yoga poses into your routine will help you recover faster, run stronger, and keep those miles a little more enjoyable.
So, next time you hit the pavement, remember: a little yoga goes a long way.
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