If you’re a runner looking to ease into yoga, start here. You don’t need to be flexible, spiritual or need a full class or a 60-minute flow to get the benefits. It helps with everything from hip tightness and muscle stability to injury prevention and better sleep, so your body can bounce back faster.
Here are four beginner-friendly yoga poses that are especially useful for runners. Each one includes a way to make it easier if you’re stiff or sore, and a way to dial it up when you’re ready for more.
Legs up the wall
This gentle pose helps reduce swelling and fatigue in your legs after a run. It also just feels great after a stressful day of any kind.
Lie on your back with your legs extended up a wall.
Scoot your hips close to the wall so your legs can rest comfortably straight.
Let your arms fall to the sides, palms up. Hold for 5–10 minutes, breathing slowly and deeply and imagining any stress or tension leaving your body with every exhale.
To make it easier: Place a folded towel or pillow under your hips for more support.
To make it harder: Spread your legs into a wide “V” for a light inner thigh stretch.
Low lunge
Perfect for tight hip flexors, especially after road runs or long efforts.
From a kneeling position, step one foot forward so your front knee is above your ankle.
Shift your weight slightly forward to feel a stretch through your back hip.
Keep your hands on your front thigh or reach them overhead. Stay for 30 seconds to 1 minute on each side, inhaling to lengthen your spine and exhaling to ease into the stretch.
To make it easier: Keep your back toes tucked under and use blocks under your hands for balance.
To make it harder: Lift your back knee off the floor into a high lunge and press your arms up.
Supine twist
This easy spinal twist can relieve low back tension and aid post-run recovery.
Lie on your back. Bring your right knee into your chest, then guide it across your body to the left.
Extend your right arm out to the side and look over your right shoulder. Hold for 1–2 minutes per side, taking deep belly breaths to help your body relax into the twist.
To make it easier: Place a pillow or block under your knee so it doesn’t need to touch the floor.
To make it harder: Straighten the top leg for a deeper twist and hamstring stretch.
Standing forward fold
An all-purpose stretch for hamstrings, calves and lower back.
Stand with your feet hip-width apart.
Hinge at your hips and fold forward, letting your head hang.
Keep a soft bend in your knees if needed. Stay for 30 seconds to 1 minute, with soft, steady breaths to gently release tension in the back of your legs.
To make it easier: Rest your hands on your shins or a chair seat instead of reaching toward the floor.
To make it harder: Grab opposite elbows and gently sway side to side, deepening the release.
Try these four simple poses after a run, before bed or whenever your legs feel a little off. Over time, you’ll notice better mobility, fewer aches and maybe even a new way to enjoy movement.
