The Best Yoga Poses For Runners Before & After A Run

by Estelle Low
FITNESS  |  November 09, 2017
  • 7 effective yoga poses for runners
    1 / 14 7 effective yoga poses for runners

    If you run regularly, doing some form of stretching or yoga between your training sessions is a good idea.

    Focus on your quads, glutes, IT bands (iliotibial bands), hamstrings and hip flexors, as these muscles can get quite tight from running. Stretching helps to release the built-up tension, unlock mobility in your joints, plus improve flexibility, which all gives you a bigger and easier range of motion.

    We asked yoga instructor Rohit Mistry, who teaches hot yoga, yin yoga and myofascial release techniques at True Yoga, to share the most effective yoga poses for runners to do before and after each run. You can also do them on non-running days. (Also read: Why Yoga Is Especially Good For Runners)

    The plan: Do each pose twice, in any order. If any move feels too intense, go for the modification pose. Remember to breathe normally throughout.

    Photo: 123rf.com

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  • 1. Half shoe lace pose
    2 / 14 1. Half shoe lace pose

    Targets hamstrings

    Sit in upright position. Cross left leg over right, supporting left knee with hands. Hold for 30 to 60 seconds. Switch sides.

    Workout photos: Frenchescar Lim

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  • 1. Half shoe lace pose (modification)
    3 / 14 1. Half shoe lace pose (modification)

    Targets hamstrings

    Sit on yoga block in upright position. Cross left leg over right, supporting left knee with hands. Hold for 30 to 60 seconds. Switch sides.

    (Also read: Get Your Tight Muscles Stretched By The Pros At Dr.Stretch)

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  • 2. Full shoe lace pose
    4 / 14 2. Full shoe lace pose

    Targets glutes and IT bands

    Sit in upright position, legs crossed. Cross left knee over right, so left knee is directly above right knee. Hold for 30 to 60 seconds. Switch sides.

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  • 2. Full shoe lace pose (modification)
    5 / 14 2. Full shoe lace pose (modification)

    Targets glutes and IT bands

    Sit on yoga block in upright position, legs crossed. Make sure pelvis is tilted forward. Cross left knee over right, so left knee is directly above right knee. Hold for 30 to 60 seconds. Switch sides.

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  • 3. Half saddle pose
    6 / 14 3. Half saddle pose

    Targets quadriceps

    In seated position, straighten left leg in front of you. Bend right knee and let right foot rest beside hip, heel facing up. Lie down and extend arms overhead. Hold for 30 to 60 seconds. Switch sides.

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  • 3. Half saddle pose (modification)
    7 / 14 3. Half saddle pose (modification)

    Targets quadriceps

    In seated position, straighten left leg in front of you. Bend right knee and let right foot rest beside hip, heel facing up. Place yoga block under right knee to reduce the stretching intensity. Lie down and extend arms overhead. Hold for 30 to 60 seconds. Switch sides.

    (Also read: Where to Go For Stretch Classes in Singapore)

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  • 4. Front lunge pose
    8 / 14 4. Front lunge pose

    Targets hip flexors, quadriceps, hamstrings and lower back

    In standing position, take a big step forward with right leg. Bend right knee at about 90 degrees so knee is directly above ankle. Left leg should be straightened, heel pointing up. Keep body upright. Hold for 30 to 60 seconds. Switch sides.

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  • 4. Front lunge pose (modification)
    9 / 14 4. Front lunge pose (modification)

    Targets hip flexors, quadriceps, hamstrings and lower back

    In standing position, take a big step forward with right leg. Bend right knee at about 90 degrees so knee is directly above ankle. Lower left knee to ground, left heel pointing up. Keep body upright. Hold for 30 to 60 seconds. Switch sides.

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  • 5. Standing separate leg stretching pose
    10 / 14 5. Standing separate leg stretching pose

    Targets quadriceps and hamstrings

    Stand with feet wider than shoulder-width apart, toes pointing forward. Keeping back straight, fold forward and let fingers or palms touch the mat. Avoid bending knees. Hold for 30 to 60 seconds.

    (Also read: Cassey Ho’s 5 Stretches to Relieve Back Pain & Destress)

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  • 5. Standing separate leg stretching pose (modification)
    11 / 14 5. Standing separate leg stretching pose (modification)

    Targets quadriceps and hamstrings

    Stand with feet wider than shoulder-width apart, toes pointing forward. Keeping back straight, fold forward until you feel a deep stretch in the back of your thighs. If your fingers can’t touch the mat, use yoga block for support. Avoid bending knees. Hold for 30 to 60 seconds.

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  • 6. King Arthur pose
    12 / 14 6. King Arthur pose

    Targets quadriceps, hip flexors and deep core muscles

    Bring left knee in front of wall, right knee bent at 90 degrees in front of you. Adjust left shin so it rests against the wall, toes pointing up. Look straight ahead. Hold for 30 to 60 seconds. Switch sides.

    Modification: If this stretch is too deep, move one step away from the wall.

     

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  • 7. Figure four pose
    13 / 14 7. Figure four pose

    Targets glutes and IT bands

    Lie on back and bend both knees, feet off ground. Cross left ankle over right knee. Hold right knee and bring it as close to your chest as possible without arching back. Hold for 30 to 60 seconds. Switch sides.

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  • 7. Figure four pose (modification)
    14 / 14 7. Figure four pose (modification)

    Targets glutes and IT bands

    Lie on back and bend both knees. Cross left ankle over right knee. Bring right knee as close to butt as possible. Hold for 30 to 60 seconds. Switch sides.

    (Also read: 6 Stretches You Must Do Before & After A Run)

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