Yoga  For Runners: post-run flow

Why Should Runners Do Yoga?

Yoga is a great recovery exercise for runners! Yoga helps to loosen tight muscles, strengthens weak areas, and makes you less injury-prone. 

This post-run yoga flow routine stretches the quads, hips, hamstrings and lower back to help you recovery more efficiently. 

Downward Facing Dog

Stretches hamstrings, calves, and foot arches; strengthens shoulders. Walk out your dog (lift & lower heels) if it feels good.

Stretches hip flexors while also strengthening hamstrings and quads.

High & Low Lunge

Loosen tightness in legs with half splits which stretches the thighs, hamstrings, and groins. From low lunge, slowly straighten your forward leg. Inhale to lengthen spine and exhale to fold over front leg.

Half Splits

Quad Stretch

Deepen the release in the hips and stretches the quadriceps. Reach for back foot with opposite hand and bring bent leg closer to torso (can use a strap to lengthen).

Butterfly pose targets your hips along with your groin, inner thighs, and knees. Gently fold forward to release lower back tension.

Butterfly Pose

Releases tension and tightness in the hips. Lie on your back and cross ankle over your knee. Flex your foot. To intensify, draw knee closer to chest.

Reclined Pigeon (Figure 4)

This pose relaxes the lower back and stretches the glutes. From figure 4, lower your legs to floor and twist while keeping legs together. Extend arms and turn head in opposite direction.

Reclined Spinal Twist

Pull knees into chest and hug. Release and repeat this sequence on the opposite side. 

Knees To Chest


Only do what feels good to YOUR body. Breathe deep and slow.


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