9 Yoga Poses For Runners

With spring finally trying to break through the Portland grey skies, a lot of people are moving their exercise routines outdoors. From biking to jogging to dog walking, people are excited to stretch their legs and get some fresh air. With all this moving and shaking we need to also be aware of what a long cold winter could do to our joints. Sitting by a cozy fire or curling up on the couch with a good book can cause tightness in our joints, but we might not notice these restrictions until we go for our first spring run. Yoga is an amazing way to get stability and flexibility around all of our joints, and especially for our weight bearing joints such as hips, knees, and ankles. Below are a few quick yoga poses that are very beneficial for stretching hip flexors, quadriceps, hip rotators, and the low back.

Anjaneyasana (low lunge)

Horizon lunge with quad stretch

Horizon lunge with quad stretch (with props)

Revolved Figure 4 Stretch

Supine Twist

Supta Baddha Konasana (Restorative pose)

3 Poses For Glutes and Hip Stability

Running in is a great way to get outside, explore your surroundings, and get a good cardiovascular workout! Yoga is the perfect compliment to running in that it stretches muscle groups that can get tight or strained. Runners are prone to overuse injuries due to tight muscles, particularly the hip flexors. Weakness in certain muscle groups, such as the glutes and abdominals, can also contribute to run-related injuries. To improve glute strength and hip stability give these poses a try:

• Warrior III – Virabhadrasana III (veer-ah-bah-DRAHS-anna)
• 1/2 moon – Ardha Chandrasana (are-dah chan-DRAHS-anna)
• Tree pose – Vrkasana (vrik-SHAHS-anna)

The balance of strength and flexibility is one we should always strive for. For more information regarding running or yoga benefits please contact Therapydia Lake Oswego!