You don’t have to be able to touch your toes or balance effortlessly in a headstand to reap the benefits of yoga. For runners, yoga can improve flexibility, strengthen stabilizing muscles and reduce the risk of injury—all without requiring you to be a human pretzel. Here are four beginner-friendly yoga poses tailored for runners, each with modifications for those of us who are still working on our bendiness.
Low lunge
This pose targets your hip flexors, which can become tight from running, and encourages stability in your lower body.
How to do it: From a kneeling position, step one foot forward so your front knee is over your ankle. Sink your hips toward the floor while keeping your back leg extended.
Modification: If lowering all the way to the floor feels too intense, place a folded towel or blanket under your back knee for extra cushioning.
Reclined figure four
Perfect for tight hips and glutes, this pose helps release tension in areas that often ache after long runs.
How to do it: Lie on your back and cross your right ankle over your left thigh. Grab behind your left hamstring and gently pull your legs toward your chest.
Modification: If reaching your leg is too difficult, place your left foot on a wall and use the wall for support while keeping your upper body relaxed.
Side plank
This core-focused pose strengthens your obliques and helps with balance—key for trail runners and road runners alike.
How to do it: From a regular plank, shift your weight to your right hand and the outside of your right foot. Stack your left foot on top of the right and lift your left arm toward the ceiling. Hold for a few breaths, then switch sides.
Modification: Keep your bottom knee on the ground for extra stability, creating a more supported side plank.
Butterfly pose
A simple but effective stretch for your inner thighs and groin, which can feel tight after the repetitive movement of running.
How to do it: Sit with your feet together and let your knees fall open like butterfly wings. Sit tall and lean slightly forward to deepen the stretch.
Modification: If your knees are high off the ground, sit on a yoga block or a firm cushion to elevate your hips and reduce the stretch’s intensity.
As you ease into any of these poses, pay attention to the signals your body is giving you. While feeling a deep stretch is OK, if you notice any tingling or sharp pain, make sure to adjust or come out of the pose. It is always a great idea to check-in with your favourite medical professional before you start a new exercise routine.
