You don’t have to have the ability to contact your toes or stability effortlessly in a headstand to reap the advantages of yoga. For runners, yoga can enhance flexibility, strengthen stabilizing muscle tissues and scale back the chance of harm—all with out requiring you to be a human pretzel. Listed here are 4 beginner-friendly yoga poses tailor-made for runners, every with modifications for these of us who’re nonetheless engaged on our bendiness.
Low lunge
This pose targets your hip flexors, which might change into tight from operating, and encourages stability in your decrease physique.
How you can do it: From a kneeling place, the first step foot ahead so your entrance knee is over your ankle. Sink your hips towards the ground whereas maintaining your again leg prolonged.
Modification: If decreasing all the best way to the ground feels too intense, place a folded towel or blanket beneath your again knee for further cushioning.
Reclined determine 4
Excellent for tight hips and glutes, this pose helps launch rigidity in areas that usually ache after lengthy runs.
How you can do it: Lie in your again and cross your proper ankle over your left thigh. Seize behind your left hamstring and gently pull your legs towards your chest.
Modification: If reaching your leg is just too tough, place your left foot on a wall and use the wall for assist whereas maintaining your higher physique relaxed.
Facet plank
This core-focused pose strengthens your obliques and helps with stability—key for path runners and street runners alike.
How you can do it: From a common plank, shift your weight to your proper hand and the skin of your proper foot. Stack your left foot on high of the best and carry your left arm towards the ceiling. Maintain for a number of breaths, then swap sides.
Modification: Preserve your backside knee on the bottom for further stability, making a extra supported facet plank.
Butterfly pose
A easy however efficient stretch in your internal thighs and groin, which might really feel tight after the repetitive motion of operating.
How you can do it: Sit along with your toes collectively and let your knees fall open like butterfly wings. Sit tall and lean barely ahead to deepen the stretch.
Modification: In case your knees are excessive off the bottom, sit on a yoga block or a agency cushion to raise your hips and scale back the stretch’s depth.
As you ease into any of those poses, take note of the indicators your physique is providing you with. Whereas feeling a deep stretch is OK, in the event you discover any tingling or sharp ache, ensure to regulate or come out of the pose. It’s all the time a fantastic thought to check-in along with your favorite medical skilled earlier than you begin a brand new train routine.