12 Yoga Poses for Runners

by Christy Percival

Don’t wait until it hurts! Try on one of these two sets of yoga poses after your next run—and then every run after that.

We often meet runners in the studio after they have suffered an injury or a setback in their training. While yoga is a great rehab or recovery activity, it also complements other fitness modalities, like running. Think of it as a preventative practice and your go-to option for cross-training. Yoga can help optimize your body and (maybe more importantly) your mind, which can translate to a faster pace and increased endurance. 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 to bring some balance to your routine.

Set One

Downward Facing Dog (Adho Mukha Svanasana)

This quintessential yoga pose stretches the back line of your body, including your hamstrings and calves, while building upper body strength and stability.

Start in a high plank position with your hands dialed into the ground directly under your shoulders. Lift your hips up to create an inverted V shape with your body. Bend your knees at least a little bit!

Hold static for 3-5 breaths with your heels reaching toward the ground. (They don’t need to touch! That is not the goal.) Then behind deeply into one knee at a tip, “pedaling” your feet for 3-5 breaths. To release, drop to your knees.

Ragdoll Forward Fold (Uttanasana)

Continue to stretch your back body, including the muscles around your spine and neck, in this passive pose.

Stand with your feet at least as wide as your hips, and point your toes straight ahead. Fold forward, bending your knees a lot as you go. Drop the top of your head toward the ground and gently shake it side to side to further release your neck. You can hang your arms toward the ground or make a box shape with your arms by reaching for opposite elbows.

Hold static or sway slowly from side to side for 5-8 breaths. To release, keep your knees bent, tuck your chin into your chest, and roll up to standing.

Lizard Pose (Utthan Pristhasana)

Stretch out the front of your hips with this deep posture. Take the variation described below for a bonus quad stretch!

Start in a runner’s lunge with your right foot forward. Drop your back knee to the ground. Bring both of your hands inside your front foot and walk your foot a few inches to the right. You can keep your hands under your shoulders for support or lower to your forearms.

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 this pose on the left side. Take a few breaths in Downward Facing Dog between sides.

Half Splits (Ardha Uttanasana)

Home in on your hammies with this pose!

Begin in a runner’s lunge with your right foot forward, and bring your left knee to the ground. Pull your hips back so that your right leg is straight and your left hip stacks over your left knee. Flex your front food to point your toes up to the sky (and lengthen the back of your leg). Stay here or reach your chest forward and drop it slightly toward your right leg.

Hold for 5-8 breaths, then repeat on the other side.

Seated Single-Leg Forward Fold (Janu Sirsasana)

Your hamstrings are a workhorse on your runs. Show them even more love with this seated stretch.

Take a seat and extend your right leg, angling it out to the right a bit. Bring the sole of your left foot to your inner right thigh. Sit tall and turn your chest to face your extended right leg. Walk your hands forward, pulling your chest toward your toes, until you feel a stretch. It might feel good to bend your right knee.

Hold 5-8 breaths, then switch sides and do it all on the left.

Supine Figure 4

This pose hits your hips and your glutes while allowing you to control the stretch and avoiding unnecessary pressure on your knees.

Lie down on your back, bend your knees, and flatten your feet on the ground. Bring your right ankle just above your left knee, and let your right knee open up to the right side. Flex your right foot. If you feel the stretch, stay here. If you need more, lift your left foot off the ground, reach for the back of your right thigh, and pull your legs toward you. In both variations, keep your head and shoulders grounded.

Hold for 5-8 breaths, then switch sides.

Set Two

Once you feel comfortable with the poses in Set One, try on these poses for a little variety in your yoga practice.

Twisted Lunge

This pose stretches the front of your hips, and the twist highlights your core and spine. For an IT band stretch, try the Horizon Lunge variation offered below.

Start in a runner’s lunge position with your right foot forward. Lift your right arm up toward the sky, and open your chest to the right.

Hold here for 5-8 breaths, then try Horizon Lunge for a deeper stretch.

Move into Horizon Lunge from the Twisted Lunge position. Turn all ten toes to the right and roll to the outside edges of both feet. Lower your left hip toward the ground until you feel a stretch in the outside of your left leg. Reach your right arm back in the same direction as your left toes.

Hold in Horizon Lunge for another 3-5 breaths. Then reset and do this on the left side.

Wide-Leg Forward Fold (Prasarita Padottanasana)

This pose releases the backs of your legs. Widening your feet also stretches into your inner leg muscles and groin.

Start with your feet quite a bit wider than your shoulders (about 3-4 feet, depending on your height and flexibility). Point your toes straight ahead or turn them very slightly inward. Take your hands to your hips, and hinge into a forward fold. Take your hands toward the ground, and drop your head heavy. It’s okay to bend your knees a bit for this one!

Hold static for 5-8 breaths, then you could bend deeply into one knee at a time and shift slowly from side to side to get a deeper stretch in your inner legs. To release, take your hands to your hips and reverse the movements to stand up. Take your time–especially if you’ve been in the stretch for a while.

Dancer’s (Natarajasana)

The preparation for Dancer’s Pose is our favorite quad stretch and a great option for runners (and other athletes). If you’re feeling wild, try on the full expression of the pose!

Start standing with your feet together. Bend your right knee and reach back for your right foot with your right hand. Keep your knees together and pull your heel in toward your glutes.

Hold here for 5-8 breaths. If you’re going into full Dancer’s Pose, bring your right hand to the inside of your right foot, and lift your left arm up alongside your left ear. Kick your right foot back into your right hand, moving your heel away from your glutes. When you can’t kick anymore, lean slightly forward, creating a curve in your spine. Note that this variation lessens the stretch in your quads.

Hold this variation for 3-5 breaths, then come back to standing. Switch sides.

Pyramid (Parsvottanasana)

Here’s another one for your back body. Pyramid Pose stretches deeply into your hamstrings, and this is a great place to bring blocks (or a stack of books or a couple of water bottles) under your hands to bring the ground a little closer.

Start facing forward with your feet about hips distance apart. Step your right foot forward–approximately two feet in front of your left foot. If your back heel comes off the ground, you’ve gone too far. Check that your feet are still hip-distance apart like you’re standing on skis, then pull your right hip back in line with your left hip. Take your hands to your hips and hinge forward, folding your chest toward your front leg. Take your hands to the floor or to your props. Keep at least a slight bend in your front knee.

Hold 5-8 breaths, then come up to standing and repeat this pose on the left side.

Half Pigeon (Eka Pada Rajakapotasana)

You will probably either love this one or hate it. And that’s okay! It does double duty stretching the front of one hip and the outside of the other—plus it hits your glutes. There’s no doubt that this is a necessary post-run stretch, but if done incorrectly, it can cause more harm than good.

Begin in Downward Facing Dog, and spend a few breaths here for good measure. Lift your right leg, and swing it forward, bending your knee as you move. Shift your shoulders over your wrists and land your right knee close to your right wrist. Your right foot will be closer to your left wrist, but your shin does not need to be parallel to the front edge of your mat (if you have one). Check to see that your right knee is slightly to the right of your right hip and your left leg is extending straight out behind you. If you’re rocking to the right side, try to center yourself. You will get more stretch this way. Keep your chest upright or fold forward, resting your forehead on the ground or on your forearms.

Hold for 8-10 deep breaths. Return to Downward Facing Dog, then switch sides.

Bound Angle (Baddha Konasana)

This pose stretches your hips and the inside of both legs at once. You can play with the placement of your feet or add a slight forward fold to find your sweet spot!

From a seated position, bring the soles of your feet together and let your knees fall out to the sides. If you feel discomfort in your knees, you can place blocks or rolled-up towels underneath them for support. Sit tall with your hips sinking down into the ground. Stay here or fold forward.

Hold for 8-10 breaths.

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