Best Yoga Poses for Runner's to Practice Regularly

With the number of benefits that yoga brings to the mind and body, it comes as no surprise that yoga is a beneficial practice that is known to heal many ailments, boost relaxation, and even help runners reinvigorate their bodies to improve their performance.

While running is excellent for your cardiovascular health and overall mental well-being, the high-impact workout can be very hard on the knees and surrounding joints.

Therefore, we turn to yoga to help promote the repair and recovery process and alleviate symptoms of muscle soreness and pain. Additionally, yoga is an excellent practice to promote strength in the muscles and enhance one’s flexibility.

Best Yoga Poses Recommended to Runners

Certain yoga poses can be extremely helpful for runners to practice in order to refresh and rejuvenate the mind and body from the strenuous workout.

1. Downward Dog

Best Yoga Poses for Runner's to Practice Regularly

Downward dog pose is a great pose that stretches and lengthens the hips, calves, and hamstrings.


  • Get onto your hands and knees and place your palms on the mat hip-width distance apart.
  • Curl your toes and lift your knees to extend your legs. Your hips should be pulled up and away from your hands.
  • Keeping your knees bent, press down on the mat firmly with your palms, pretend you are pushing away from the mat and focus on stretching and lengthening your legs and torso.
  • Straighten your knees and shift your weight to the legs.
  • Hold this pose for about 10 seconds before returning to the starting position.

2. Tree Pose

Best Yoga Poses for Runner's to Practice Regularly

Tree pose is a very beneficial pose for runners as it works to improve balance and strength in the legs.


  • Start in a standing position with your arms beside your sides and your legs a few inches apart from each other.
  • Focus your gaze on something neutral or in front of you.
  • Bring your palms together to touch and slowly start to lift your leg and bring the sole of your left foot to touch the outer shin or thigh of the right leg (you can bring your left leg as high or low as you comfortably can).
  • Hold this pose for at least 45 seconds and slowly return to the starting position.
  • Repeat this position using the right leg to balance out both sides.

3. Bridge Pose

Best Yoga Poses for Runner's to Practice Regularly

Strengthen your core and open up the shoulders by practicing bridge pose regularly.


  • Start by lying on your back with your knees bent and your feet planted firmly on the floor.
  • Place your arms by your sides, palms facing down on your mat. Try to bring your heels close to your fingers.
  • With your core strong and engaged, lift your hips up and towards the ceiling. Your body should be in a straight line.
  • Hold this pose for 30 seconds and slowly return to the starting position.

4. Bound Angle Pose

Best Yoga Poses for Runner's to Practice Regularly

Bound angle pose promotes strength and flexibility in the thighs and knees. A great pose to aid in digestion and menstrual discomfort.


  • Get into an easy seated position with your knees bent and the soles of your feet brought together to touch. If you find getting into this position uncomfortable, place a folded blanket under you for support.
  • Grab onto your ankles and hinge forward to bring your chest over your feet.
  • Hold this pose for 10 breaths and come back to the starting position.

5. Lizard Pose

Best Yoga Poses for Runner's to Practice Regularly

Lunges are an excellent pose for runners to practice during their post-workout stretching exercises. Not only are the muscles in the entire body engaged, lunges also foster strength and balance.


  • Starting on the leg side, get into a low lunge position with your right knee in front of you left and place your palms down on your mat. Your left knee will be touching the ground.
  • Once in this position, move your right knee out at a 45-degree angle and press gently on the sole of the foot.
  • Hold this pose for 5 breaths and return to the starting position.
  • Repeat this pose on the other side to balance out both sides of the body.

Quick FAQs

1. Is hot yoga beneficial for runners?

Hot yoga can be beneficial for runners as it improves endurance, strengthens the legs and feet, and improves cardiovascular health.

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Kuzma, C. (2018, May 25). 8 Yoga Moves for Time-Crunched Runners. Retrieved from

10 Yoga Poses for Runners. (2016, December 21). Retrieved from

MacMillan, A. (2016, September 16). 10 Yoga Poses for Runners. Retrieved from