3 yoga moves for runners

Stretch out tight muscles with these runner-friendly moves

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We all know that yoga improves our flexibility, strength and balance but, sometimes, making it to a weekly yoga class can feel like a whole lot of effort. However, there’s three moves you don’t want to be missing out on – and don’t have to if you swiftly add them to your at-home strengthening and stretching routine. Cat stretch, pigeon stretch and downward dog are some of the best moves for stretching out key muscles, often prone to tightness in runners. Give them a go today!

Downward dog

3 yoga moves for runners

Muscles worked: Hamstrings, calves and shoulders
Technique:

  • Start in a kneeling position on your hands and knees
  • Place your wrists directly under your shoulders and your knees under your hips
  • Stretch your elbows, spread your fingers wide and press firmly with your palms and knuckles
  • Exhale and lift your knees off the floor. Aim to get your heels flat on the ground, but don’t force it
  • Push your pelvis up to the ceiling
  • Gently begin to straighten your legs but don’t lock the knees. Keep your pelvis lifted

Pigeon stretch

3 yoga moves for runners

Muscles worked: Glutes
Technique:

  • Kneel down on the floor, with your knees directly below your hips and your hands slightly forward of your shoulders
  • Raise your right leg (which should be bent) and angle your right shin so that your right foot should be at the front of your left knee
  • Rest the outside of your right shin on the floor
  • Slide left leg back behind you and straighten it
  • Keep your right foot flexed to protect the knee joint
  • Keep your elbows slightly soft but stand tall
  • Stop if you feel any pain in the knee joint
  • Repeat on the other side

 Cat stretch:

Cat stretch

Muscles worked: Lower and mid-back muscles, abdominal muscles, neck muscles
Technique:

  • Kneel down on the floor with your hips positioned over your knees and shoulders directly above your hands with a neutral spine
  • Tighten your abs, then round your back tucking your chin to your chest
  • Pause, then go back to a neutral spine and arch your back, looking to the ceiling. Keep your shoulders away from your ear

Jenny Bozon

Written by Jenny Bozon | 296 articles | View profile

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