Yoga Poses 10 Yoga Poses Every Runner Should Do By Ann Pizer Ann Pizer LinkedIn Twitter Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on January 28, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Facebook Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print It's important for runners to stretch in order to improve flexibility, which helps prevent injuries. The following sequence of yoga poses and stretches targets the major muscle groups used when running. They should be done when the muscles are already warm. Doing a few sun salutations is a good way to warm up. 1 Reclined Big Toe Pose - Supta Padangusthasana Reclined Big Toe Pose- Supta Padangustasana. Ann Pizer Begin by lying on your back to stretch the legs. This is a great stretch for the calves and hamstrings. Try alternating between a pointed and flexed foot. If you don't have a yoga strap, any belt will do. Do both legs. 2 Head-to-Knee Pose - Janu Sirsasana Janu Sirsasana. © Barry Stone Next, sit up for janu sirsasana, which looks a lot like a classic runners' stretch for the calves and hamstrings. Do both sides. 3 Cobbler's Pose - Baddha Konasana Cobbler's Pose - Baddha Konasana. © Barry Stone Bring the soles of the feet together for baddha konasana, a stretch for the groins and hips. 4 Half Lord of the Fishes Pose - Ardha Matsyendrasana Half Lord of the Fishes Pose - Ardha Matsyendrasana. © Barry Stone This is a basic spinal twist to stretch the back and shoulders. Do both sides. 5 Cow Face Pose - Gomukhasana Cow Face Pose - Gomukhasana. © Barry Stone A great hip stretch, but we're mostly interested in the triceps here, so if the leg position is too uncomfortable, you can just sit cross-legged. Stretch both sides. 6 Downward Facing Dog - Adho Mukha Svanasana Downward Facing Dog - Adho Mukha Svanasana. © Barry Stone Now let's move into some standing poses. Downward facing dog is wonderful for stretching the calves, hamstrings, and shoulders. Pedal the feet slowly to really work into the calf muscles. 7 Lunge Lunge. © Barry Stone Lunges are great for stretching the hip flexors. Do both sides. 8 King Dancer Pose - Natarajasana King Dancer Pose - Natarajasana. © Barry Stone A big stretch for the quadriceps. Hold onto the wall for balance so you can really focus on the back leg. Do both sides. 9 Pyramid Pose - Parsvottonasana Parsvottonasana. © Barry Stone Let's finish with some hamstring stretches. It's important to stretch this muscle group, but be careful not to overdo it, as a hamstring pull is a serious injury. Keep a micro bend in the front knee as you extend over the leg. Do both sides. 10 Standing Straddle Forward Bend - Prasarita Padottanasana Standing Straddle Forward Bend - Prasarita Padottanasana. © Barry Stone A final stretch for the hamstrings and hips. Was this page helpful? Thanks for your feedback! If you've never tried it before, starting a yoga practice can feel overwhelming. Our email series can get you ready to roll out the mat. Sign up and get started today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit