After a tough training block, your body may feel a bit beat up, even if you’re mastering fuelling, your foam roller is your BFF and you’re taking appropriate recovery days. When you’re stiff and sore, stretching and mobility work can feel like a monumental chore. Enter these four simple yoga poses: a low-effort, high-reward way to shake off tightness and feel human again. The key is picking poses that work without requiring Cirque du Soleil-level flexibility. These moves target the muscles runners abuse most, with simple modifications for anyone who needs them.
Reclined figure-4 stretch (hips and glutes)
Tight hips and glutes can lead to all kinds of running woes. This stretch helps unlock them while staying gentle and relaxing. It also helps release the piriformis, a long muscle that runs from your lower spine through your butt to the top of your thighs and often becomes tight from the repetitive motion of running.
How to do it:
Lie on your back, knees bent, feet on the floor. Cross your right ankle over your left thigh, just above the knee.
Grab behind your left thigh and gently pull it toward your chest. Hold for 30 seconds, then switch sides.
Modification: If reaching behind the thigh feels like too much, keep your left foot on the ground and gently press your right knee outward instead.
Half happy baby (hamstrings and lower back)
This move releases the hamstrings while giving your lower back a little love. Bonus: It feels great after a long run.
How to do it:
Lie on your back and grab your right foot with your right hand, bending the knee toward your armpit.
Keep your left leg straight or bent with the foot on the floor.
Flex your right foot and gently pull down for a deeper stretch. Hold for 30 seconds, then switch sides.
Modification: If grabbing the foot is tough, use a strap or towel around the sole for extra reach.
a) Standing rag doll (calves and hamstrings, full body feels)
This standing forward fold decompresses the spine while stretching the backs of your legs—perfect after a run on hilly terrain.
How to do it:
Stand with feet hip-width apart.
Hinge at the hips and let your upper body hang forward. Relax your head, neck, shoulders and arms.
Grab opposite elbows (or just let those arms dangle) and gently sway side to side.
Keep a slight bend in your knees if needed. Hold for 30 seconds.
Modification: If your hamstrings scream at you, bend your knees more or rest your hands on blocks.
b) Seated forward fold
Try this pose as an alternative to rag doll, for days when you just don’t feel like being on your feet any longer. This seated variation of a forward fold also decompresses the spine while stretching the backs of your legs—perfect for tired runners who don’t want to stand.
How to do it:
Sit with your legs extended straight in front of you.
Hinge at the hips and reach toward your feet.
Keep your back long and avoid rounding your spine.
Hold for 30 seconds, breathing deeply.
Modification: If your hamstrings are tight, bend your knees slightly or place a rolled towel under them for support.
Supported low lunge (hip flexors and quads)
Tight hip flexors can make running—and even walking—feel like a struggle. This stretch opens them up without strain.
How to do it:
Step your right foot forward into a lunge, with your left knee resting on the ground.
Place your hands on your front thigh for balance.
Keep your torso tall and gently press your hips forward. Hold for 30 seconds, then switch sides.
Modification: If your knee feels uncomfortable, place a folded towel or yoga mat under it for cushioning.
For all of these poses, think of these instructions as suggestions, and pay attention to what your body is telling you. While it’s normal to feel a deep stretch, make sure to adjust or come out of a pose if you’re feeling pain or numbness. Use supportive yoga blocks or bolsters (a few cushions work just as well) if they help you relax into the posture, and hold the pose for as long as feels right for your body.
