If you’re a runner (or a cyclist or walker) like me, you likely already know about the tight hips and hamstrings you get after a good sweat. There is no need to accept this fate because you can offset it with yoga, and the two practices can complement each other. Here are my yoga poses for runners to stretch out after a run and keep your muscles healthy and loose.
1. Wide Angle Forward Fold
This exercise opens the hips, groins, and hamstrings while giving a posterior stretch. Stand legs wide, feet parallel, and exhale into a forward fold. Work to straighten the legs while relaxing the torso and head towards the ground. Place your hands on a block or the ground, aligning with the feet. Keep your shoulders retracted on the back.
2. Down Dog
This stretches the back, neck, shoulders, and legs. Work in the pose to open the back of your legs by treading the feet, then relax the heels towards the ground, drawing the belly into the spine and the chest towards the thighs. Lift your thighs and draw the inside of the elbows forward while releasing your head towards the ground. Feel the blood flow to your face as you raise the sitting bones skyward.
3. Bound Angle Pose
One of my favorites. This opens the inner thighs, groin, and knees. Come to sit seated with the soles of the feet together, knees open to the sides. Keep your back straight enjoying the view from up top if knees are off the ground, or those with knees down can add a forward fold with the spine straight.
4. Cow-Faced Pose
Use this to stretch the piriformis, a small muscle deep in your glutes, the glutes themselves, and hips. It even releases the hard-to-reach, deep muscles along with your IT band. Cross your right leg over your left and hug into your chest. From a seated position, bring your left foot back by your right hip; stack your right knee on top of your left, with your right foot by your left hip. Grab your feet with your hands (left foot in right hand; right foot in left), and lean forward slightly. Repeat on the other side, with the left knee on top.
5. Head to Knee Pose
It is a hip opener and posterior stretch at the same time! Start seated with your right leg straight and left heel into your groin, folding forward and keeping your spine straight over your straight leg. The back of your neck stays long with hands holding the extended leg. Ease your chest towards your thigh. Repeat on the other side.
6. Warrior I
From the waist up, there is a back bend, and from the waist down, the legs get a good stretch from top to bottom. Additionally, the psoas muscle, which runs along your inner abdomen, is loosened. This is especially important as one of the top causes of back pain, a common problem for runners. With your right leg, hips, and shoulders facing forward, the arms extend overhead, turn your back legs in at 45 degrees, and make like you’re stretching your mat between your legs.
Be sure you have clearance from your doctor before you begin. A breath is one full inhalation and one full exhalation through the nose. Hold each pose for at least five cycles of breath, relaxing into the sensation and mindfully adjusting the pose as needed. Each pose should be done slowly and carefully, along with consciously deep breathing. Avoid bouncing or forcing, which can cause your muscles to tighten, increasing your risk.
