You’ve logged all the miles for your spring marathon, and you’re as ready as you’ll ever be for your goal race—it’s time to taper. Tapering is a bit more complicated than simply reducing your training, and can sometimes bring body issues you weren’t aware of. It’s all about staying loose, calm and ready to race. Yoga is the perfect way to maintain physical as well as mental balance during your taper weeks, offering gentle yet effective moves to keep you flexible and strong without overdoing it, so you can cruise into race day with confidence.
Here are a few runner-friendly yoga poses for taper time that target key areas, relieve tension and keep your mind calm. And no worries if you’re a beginner—we have modifications to help you ease into each pose at your own pace.
Reclining hand-to-big-toe pose
This pose stretches your hamstrings, calves and lower back while allowing your muscles to release tension. It also promotes flexibility without putting too much strain on your body.
Lie on your back with your legs extended.
Raise your right leg up, holding the big toe with your right hand. Keep the left leg on the ground, extended straight.
If you can’t reach your toe, use a yoga strap or towel around your foot for assistance. Gently pull your right leg toward your chest, keeping both hips grounded.
Hold for 20–30 seconds, then switch sides.
Modification for beginners: Use a strap or belt around your foot for support, and keep your knee slightly bent, if needed.
Legs up the wall
This pose helps relieve any swelling in the legs after running and promotes relaxation. It’s great for calming your mind, makes your legs, lower back and feet relax and generally helps you bliss out.
Sit next to a wall, then lie on your back and swing your legs up against the wall. Keep your body at a 90-degree angle to the floor.
Relax your arms at your sides, palms facing up, and close your eyes.
Stay here for five to 10 minutes, focusing on your breath.
Modification for beginners: If your hamstrings are tight, place a cushion or block under your hips for added support.
Pigeon pose
Pigeon pose helps open the hips, release tight glutes and stretch the hip flexors—key areas for runners. It’s a great way to improve mobility while staying relaxed.
Start in a tabletop position with hands and knees on the mat.
Bring your right knee forward toward your right wrist. Extend the left leg straight back behind you, keeping the hips square.
Lower your torso toward the ground, either resting on your forearms or with your forehead on the mat.
Hold for 30 seconds to one minute, then switch sides.
Modification for beginners: Place a blanket or cushion under your hip if it’s hard to keep your hips square. If your torso can’t reach the ground, use blocks under your forearms for extra support.
Add these poses into your tapering routine whenever you need a mobility boost, a moment of calm or just a way to stay centred and ready for race day.
