YOGA FOR RUNNERS
1. Down Dog
WHY?
Stretches hamstrings and calves, lengthens and releases compression along spine.
2. Prasarita Padottanasana With Yogic Toe Lock
WHY?
Stretches hamstrings and adductors; releases compression along spine.
3. Plank
WHY?
Strengthens core and quads; stretches calves.
4. Updog
WHY?
Stretchess psoas and quad, strengthen quads, stretches shins, strengthens upper back, opens chest.
5. Kneeling Lunge, With Thigh Stretch
WHY?
Stretches psoas and quads.
6. Runner’s Stretch
WHY?
Stretches hamstrings and calves.
7. Camel or Bridge
WHY?
Stretches psoas and quad, strengthens upper back, open chest.
8. Eye of Needle
WHY?
Stretches glute max and internal and external rotators.
9. Supta Padangustasana With Strap
WHY?
Stretches hamstrings and glute max, adductors, and ITB/internal rotators.
10. Windshield Wipers
WHY?
Stretches ITB and abductors.
WHY?
Preserves spinal mobility and keeps space for the nerves to pass through to the rest of the body.
HOW TO MODIFY?
Sit in a chair, round forward; arch back against the chairback.
2. Down Dog (Adho Mukha Svavasana)
WHY?
Stretches calves and hamstrings, strengthens arms and shoulders, decompresses spine.
Technically an inversion (head below the heart).
HOW TO MODIFY?
Bend your knees. Wide-legged child.
Standing: place your hands on a chairback and fold forward, or walk your hands up a wall.
3. Mountain Pose (Tadasana)
WHY?
Sets optimal template for all other poses. Teaches good posture.
HOW TO MODIFY?
Seated: Feet and knees parallel, sit up straight.
4. Standing Wide-Legged Forward Bend
(Prasarita Padangustasana)
WHY?
Stretches hamstrings, calves, and inner thighs (adductors); lengthens spine; releases tension in neck and shoulders.
Technically an inversion: Head below the heart.
HOW TO MODIFY?
Seated: Feet and knees parallel, sit up straight.
5. Ardha Navasana (Half Boat)
WHY?
Strengthens core.
HOW TO MODIFY?
Keep head and shoulders on floor.
Seated on floor: Place a rolled blanket under your lower back, bend your knees, and curl up head neck, and chest.
Seated in a chair: slide your hips forward, round back into chairback, lift your bent or straight legs.
6. Cobra (Bhujangasana) Or Upward-Facing Dog
(Urdvha Mukha Svavasana)
WHY?
Strengthens upper back, back of shoulders, and neck. Reverses rounded posture.
HOW TO MODIFY?
Standing: Interlace fingers behind head, curl head and shoulders back.
Standing: Palms at chest height, press into wall.
Seated: Arms by sides or looped over chairback, curl head and shoulders back
7. Bridge (Setu Bandhasana)
WHY?
Strengthens gluteus maximus and hamstrings, releases psoas (hip flexors), strengthens upper back and neck.
HOW TO MODIFY?
Supported: place a block crosswise under lower back.
8. Supine Hand To Foot (Supta Padangustasana)
WHY?
Stretches gluteus maxiumus, hamstrings, and calves without compromising lower back, shoulders, and neck.
HOW TO MODIFY?
Loop a strap under balls of toes
Seated: substitute Janusirsasana and Parivritta Janusirsasana (head to knee pose, revolved head to knee pose) and Upavistha Konasana (wide-legged straddle)
Standing: substitute Uttitha Hasta Padangustasana (standing hand to foot)
9. Windshield Wipers
WHY?
Releases lower back, stretches outer hips and thighs (IT band)
HOW TO MODIFY?
Move slowly through a smaller range of movement.
10. Savasana
WHY?
Releases compression in every joint and relaxes all muscles. “All systems down” rest for body, breath, energy, and mind.
HOW TO MODIFY?
Place a rolled towel under lower back and neck.