11 Best Yoga Poses for Runners: Boost Flexibility and Strength

11 Best Yoga Poses for Runners: Boost Flexibility and Strength

Yoga is an ancient Indian practice that has been around for more than 5,000 years. It is a popular form of exercise with numerous health benefits for the mind and body. Despite its popularity, there are still several misconceptions about yoga, particularly among runners who believe they need to be more flexible to participate. However, yoga is designed to be accessible to everyone, regardless of their flexibility level. 

In today's world, many free online classes can help you start your yoga journey. Regular yoga can help reduce stress, improve sleep, and increase strength, flexibility, balance, alignment, and stability. Unlike other forms of exercise, yoga does not require expensive yoga accessories or a gym membership. 

All you need is a quiet and comfortable space and a few equipment from an authentic source like Basaho. Yoga is not just a physical exercise but a holistic approach that includes breathing exercises, meditation, and mindfulness techniques. This article presents various yoga poses suitable for runners, allowing you to select the most suitable ones for your needs.


yoga mat


Why Yoga Is Important For Runners

Here are the four main reasons why practicing yoga is important for runners:

Injury Prevention

Yoga helps runners prevent injuries by addressing muscular imbalances, improving flexibility, and enhancing stability and proprioception. By incorporating yoga into their training routines, runners can reduce the chances of common overuse injuries and maintain optimal physical health and performance.

Enhanced Recovery

Yoga promotes faster recovery by reducing muscle soreness, increasing circulation, and relieving relaxation and stress. The gentle stretching and mindful movement of yoga can alleviate post-run tightness and promote faster healing, allowing runners to bounce back more quickly from intense training sessions or races.

Improved Performance

Yoga can improve running performance and efficiency by enhancing flexibility, strength, and mental focus. Runners who practice yoga regularly may experience increased endurance, better running form, and greater overall athleticism, leading to faster race times and more enjoyable training experiences.

Mind-Body Connection

Yoga helps to connect the mind and body more deeply, allowing runners to tune into their physical sensations, thoughts, and emotions during training runs and races. By cultivating mindfulness and self-awareness, runners can optimize their performance, manage discomfort, and overcome mental barriers to achieve their goals.

11 Best Yoga Poses For Runners

Here are 11 fantastic yoga poses specifically beneficial for runners.

Downward-Facing Dog 

Downward-Facing Dog stretches the calves, hamstrings, and shoulders while building strength in the arms and core. It also lengthens the spine and decompresses the lower back, making it an excellent pose for relieving tension and improving posture.

  • Start on your hands and knees in a tabletop position.
  • Press into your palms and lift your hips up and back, straightening your arms and legs.
  • Spread the fingers wide and press your heels towards the ground.
  • Lengthen the spine and relax your head between your arms.
  • Hold for several breaths, then release.
Yoga For Runners

Low Lunge

A low Lunge opens the hips and stretches the hip flexors and quadriceps, areas commonly tight in runners. It also improves hip mobility and helps counteract the effects of prolonged sitting or running on uneven terrain.

  • From Downward-Facing Dog, step one foot forward between your hands.
  • Lower your back knee to the yoga mat and untuck your toes.
  • Keep your front knee aligned over your ankle and sink your hips forward.
  • Reach your arms overhead and gaze upward.
  • Hold for several breaths, then switch sides.

Yoga For Runners

High Lunge (Alanasana)

High Lunge is an energizing pose that strengthens your legs, opens the butt, and enhances core stability. It's particularly beneficial for runners for the improvement of endurance and flexibility.

  • Start in Downward Facing Dog; move your right foot between your hands.
  • Lift your body, extending your arms overhead, palms facing or touching each other.
  • Ensure your right knee is over your right ankle.
  • Keep your left heel lifted and leg engaged.
  • Deepen the lunge by lowering your hips, but keep your back leg strong and active.
  • Maintain the position for several breaths, focusing on stability and strength.
  • Come back into Downward Facing Dog and repeat with the left leg forward.
Yoga For Runners

Warrior 1 

Warrior 1 strengthens the legs, glutes, and core while improving balance and stability. It also stretches the hip flexors and chest, promoting better posture and alignment.

  • From Downward-Facing Dog, step one foot forward between your hands.
  • Rotate your back foot to a 45-degree angle and ground the outer edge of your back foot.
  • Bend your front knee to a 90-degree angle, stacking it over your ankle.
  • Reach your arms overhead and lift your chest.
  • Hold for several breaths, then switch sides.
Yoga For Runners

Warrior 2 

Warrior 2 strengthens the legs and core while increasing hip mobility and stamina. Warrior 2 pose also improves concentration and focus, which is essential for runners during training and races.

  • From Warrior 1, open your hips and shoulders to the side as you extend your arms parallel to the ground.
  • Keep your front knee bent and aligned over your ankle.
  • Gaze over your front fingertips and sink into your front hip.
  • Hold for several breaths, then switch sides.
Yoga For Runners

Triangle Pose 

Triangle Pose stretches the hamstrings, calves, and hips while strengthening the legs and core. It also opens the chest and shoulder blades, promoting better breathing and posture.

  • From Warrior 2, straighten your front leg and reach forward with your front arm.
  • Lower your front hand to your shin, ankle, or the floor, and extend your other arm towards the sky. Place a yoga block on the floor to provide support if you can't reach the ground comfortably with your hand.
  • Stack your shoulders and open your chest towards the ceiling.
  • Gaze upward or forward, depending on your neck comfort.
  • Hold for several breaths, then switch sides.
Yoga For Runners

Reclining Cow Face Pose (Supta Gomukhasana)

This pose stretches the hips, thighs, and ankles while providing a relaxing effect on the mind and body. It's a great way to unwind and release tension after a long day.

  • Start by sitting on your meditation mat and extend your legs in front of you.
  • Bend both knees, stacking your knees as close as possible, with feet by each hip.
  • Gently lower your back to the mat. Use your elbows for support as you recline.
  • Reach for the opposite feet with your hands to deepen the stretch.
  • Maintain the reclining cow pose for several breaths, focusing on relaxing the muscles.
  •  Repeat the pose with the opposite leg on top for balance.
Yoga For Runners

Pigeon Pose 

Pigeon Pose helps to release tension in the hips and glutes, areas prone to tightness and discomfort in runners. The pigeon pose stretches the hip rotators and can help alleviate sciatic nerve pain.

  • Begin on your hands and knees in a tabletop position.
  • Bring one knee towards your wrist and slide the opposite leg back behind you.
  • Square your hips and lower your front leg to the ground, extending it behind you. Place a yoga bolster or a meditation cushion under your hips to provide support.
  • Fold forward over your front leg and relax into the stretch.
  • Hold for several breaths, then switch sides.
Yoga For Runners

Bridge Pose

Bridge Pose strengthens the glutes, hamstrings, and lower back joints while opening the chest and shoulders. It also improves spinal mobility and stability, reducing the risk of lower back pain.

  • Lie on your back with knees bent and feet hip-width apart, arms by your sides.
  • Press down through your feet and lift your hips toward the sky.
  • Interlace your fingers beneath you and roll your shoulders back and under. 
  • Lengthen your tailbone towards your knees and lift your chest towards your chin.
  • Hold for several breaths, then release.
Yoga For Runners

Reclining Hand-to-Big-Toe Pose

Reclining Hand-to-Big-Toe Pose stretches the hamstrings and calves, two muscle groups commonly tight in runners. It also improves flexibility and reduces the risk of strain or injury during running.

  • Lie on your back with your legs extended and feet flexed.
  • Bend one knee, draw it towards your chest, and hold the big toe.
  • Straighten your leg towards the sky, keeping the other leg grounded. Loop a yoga strap around the sole of your foot to extend your reach and deepen the stretch. This variation will work best for beginners to maintain the perfect body shape.
  • Keep your shoulders relaxed and your spine lengthened.
  • Hold for several breaths, then switch sides.
Yoga For Runners

Tree Pose 

Tree Pose improves balance, strengthens the legs, and cultivates focus and concentration. Practicing this pose regularly can help runners develop stability and proprioception, essential for maintaining proper form and preventing injury.

  • Stand tall in Mountain Pose.
  • Shift weight onto one foot.
  • Place the sole of the other foot against the inner thigh or calf.
  • Press the foot into the thigh, thigh into the foot.
  • Bring hands to heart or extend overhead.
  • Find a steady gaze point.
  • Hold for several breaths.
  • Release and switch sides.
Yoga For Runners


Incorporating yoga into a runner's training regimen can yield significant benefits for both physical and mental well-being. From improved flexibility and strength to enhanced injury prevention and performance, yoga offers a holistic approach to supporting the unique needs of runners. By embracing yoga as a complementary discipline to running, athletes can cultivate balance, resilience, and longevity in their pursuit of health, fitness, and athletic excellence.Before practicing any yoga pose, make sure to warm-up to prepare your body for the pose.

Frequently Asked Questions

Which Type Of Yoga Benefits Runners The Most?

For runners seeking yoga practices that complement their training, opting for gentle yoga sessions, often labeled as "slow flow" or "restorative," can prove highly beneficial. These sessions facilitate relaxation of both body and mind, while deliberate movements aid in sending blood and oxygen to the muscles, promoting recovery. Such deliberate stretching particularly benefits runners experiencing tightness in areas like the hamstrings and calves.

How Frequently Should Runners Integrate Yoga Into Their Routine?

Incorporating yoga flow into your regimen can notably enhance flexibility and mitigate muscular imbalances, thus optimizing running performance. Engaging in yoga sessions at least twice a week is advisable for those aiming to reap these benefits. By scheduling yoga practice on rest days, runners can enhance mobility and facilitate recovery actiivity, ultimately fostering a more balanced approach to their training routine.