Yoga for Runners: 8 Poses to Prevent Injury and Improve Performance

You can improve your running form and reduce the likelihood of injuries by incorporating a basic yoga program into your training regimen.

When it comes to runners, yoga is the ideal form of recuperation. It helps alleviate muscle tension and pain, increases flexibility, and prepares you for a more efficient run the following time you train. These are the kinds of exercises that should be done after a run or while you’re resting. At first, you may experience some discomfort, particularly if you are new to yoga and have run for a long period with tight muscles. Go slowly into each posture; you should never force yourself to feel discomfort. Off the mat as much as on it, you will see progress as you stick to this program.

8 Post-Run Yoga Poses for Strength & Recovery

Downward Dog

It flexes the back, legs, and arch of the foot while strengthening the shoulders. Get down on your knees and hands. Make sure your knees are underneath your hips and your wrists are beneath your shoulders. Roll out your palms and press down with your digits. Get your knees off the floor and tuck your toes. Bring your hips up into an inverted V position and gently attempt to straighten your legs. Take ten slow, deep breaths. Try to bring your heels closer to the mat and straighten your legs as your muscles relax.

Also Read: Ardha Matsyendrasana Pose and Its Benefits

Low Lunge

Strengthens the quadriceps and hamstrings while stretching the hip flexors. To perform the Low Lunge, walk forward with your right foot interlaced with your hands. Pull your left knee back while you lower it, being sure to retain your right knee where it is. Lift your torso up and bring the ball of your left foot down to the floor. After that, jump up and out to the sides with your arms spread wide. Lower your tailbone to the floor and raise your eyes to the sky. Ten deep breaths in, then let go and switch sides.

Toe Pose

This position is great for avoiding plantar fasciitis because it stretches the arch and shins of the foot. Do this by bending over on your mat and curling your toes under. Put a yoga block or cushion between your glutes and heels to help you sit back on your heels. Take ten slow, deep breaths. The next step is to stand on tiptoe with your hands behind you on the mat. Lean back and try to lift your knees off the mat. Do not be concerned if your knees do not rise very far. A pleasant stretch will still be felt in the arches and shins.

Reclining hand to big toe

Things To Do Extend both legs while lying on your back. Assume a bending position at the right knee, then use your right hand to grasp the ends of a yoga strap, dog leash, or towel while you loop it around the right foot’s arch. You should do your best to bring your right knee up to shoulder level. Try pulling your hamstring further back as it loosens. However, avoid straining; a decent stretch should be felt along the back of the thigh. Ten deep breaths in, and then switch legs.

Reclining Pigeon

Things To Do In this position, you should bend at the knees and spread your thighs hip-distance apart while lying on your back. Put your right leg under your left ankle. Find a gap between your thighs and extend your left arm through it; then, wrap your right arm over your right leg. Bend your left foot and clasp your hands beneath your right knee. Put a block or pillow behind your head if it lifts off your mat. Ten deep breaths in, and then switch legs.

Also Read: Pigeon Pose Benefits

Reclining Cow Face

This releases tight hamstrings and glutes and increases hip mobility. Things To Do Position yourself on your back with your knees crossed and your feet spread wide. With your left hand, grasp your right foot firmly, and with your right hand, grasp your left foot firmly. Holding your shins is another option if you want that. As you draw your heels in toward your body, spread them out to the sides and lift them slightly. Reverse the leg position and repeat after ten breaths.

Reclining Spinal Twist

Allows the glutes to stretch while easing the lower back Lower your legs and twist to the left while maintaining them interlaced to do the From Reclining Cow Face. Hold out your arms at your sides. Gently tilt your head to the right and take ten deep breaths to relax. Take a different stance.

Legs Up the Wall

It stretches the glutes and hamstrings while relieving back, leg, and foot pain. The correct way to do this is to hunch over next to an empty wall and bring your hips as close to the floor as you feel comfortable. Recline by swaying your legs against the wall. Take ten deep breaths or ten minutes to relax here. The most important healing pose is sleep, which causes some people to nod off.