7 Best Yoga Poses for Runners That'll Loosen Tight Hips

Give your run a fresh boost every time with these easy yoga stretches

best yoga poses stretches for runners

Runners and yoga poses make a great pair. Yoga helps runners loosen tight muscles, hips, and ensure a free flow of energy during a run. 

When done right, the best yoga targets the areas that may be problematic for a runner like the hip flexors, hamstrings, shoulders, and psoas. 

As a runner, yoga can help you feel elongated, flexible, and restored as well. 

But that’s not all. Practicing yoga poses as a runner can also help you:

So in the rest of this article, we’ll discuss some of the best yoga poses for that runners. Let’s get started.

1. Yoga Downward Dog

The exercise involves stretching of the calves, hamstrings, and foot arches while strengthening the shoulder.

It requires you to align your wrists under the shoulders. Then do the same for the knees under your hips. 

Here’s how to do it:

  • Press into your palms while spreading your fingers
  • The toes need to get tucked and lifted off the floor 
  • Try to gently straighten the legs while raising your hips into an inverted V-shape. 

Take deep ten breaths profoundly and as your muscles loosen, try straightening your legs more and let your heels sink towards the mat. 

2. Yoga Low Lunge

Here, the hip flexors get stretched as the quads and hamstrings get strengthened.

This yoga exercise involves putting your right foot forward between the hands. 

Here’s how to do it:

  • Lower the left knee while the right one gets kept in place. You need to slide the left one at the back.  
  • Turn the left foot to the top as you lift the toes upright. 
  • Then sweep your arms out to the sides while being overhead in the upward direction. 

The tailbone then gets dropped towards the floor while you focus on looking up. You can now hold for breath for ten seconds, release, and do a repetition of the same while on the side. 

3. The Yoga Toes Pose

The following exercise will help prevent plantar fasciitis by allowing the shins to stretch and the feet arches.

Here’s how to do it:

  • Kneel on the mat while your toes curl under. Gently sit back on the heels. 
  • Start taking deep breaths for ten counts. Your toes need to get pointed while the hands get placed on the mat behind you. 
  • Lean back as you try to lift the knees off your mat.

Whenever you notice that the knees don’t get to come that far up, you need to stretch a little in your arches and shins.

4. Reclining the hand to the big toe

This yoga exercise aims to stretch the hamstrings.

Here’s how to do it:

  • Lay on the back while both of your legs get extended. 
  • Loop a yoga strap behind your right knee and around the right foot arch. Here, both hands need to get held at both ends of the belt with your right hand. 
  • Try straightening your right knee as your hamstrings get loose. 

Avoid straining excessively. A good stretch will be okay, and it should get done down at the back of the thigh. 

Finally, hold ten breaths and engage in the repetition while using the other leg. 

5. Yoga Reclining Pigeon

The yoga exercise helps to release and tension and tightness at your hips.

Here’s how to do it:

  • You need to lie on your back as your knees are bent. 
  • Your thighs then need to be parallel and distantly apart at the hip level.
  • Cross your ankle at the leftover to the one at the right leg. Then, clamp your hands below the right knee and flex the foot on the left. 

It’s best if you use a pillow to support the head from behind in case it comes off the mat. Hold now ten breaths while repeating it with the other leg.  

6. The yoga Reclining Cow face

The following yoga exercise aims to improve the range of motion in the hip area. It also helps to loosen up the tight glutes and hamstrings.

Here’s how to do it:

  • Lie on your back then make a cross of your knees as you send the feet out to the sides. 
  • Take your left hand and hold on to your foot on the right. 
  • Do the same thing for the left foot with your other hand. You can hold your shins if you find it more comfortable. 
  • Pull your heels in towards the body and out to the sides and slightly up. 

Breathe deeply ten times as you reverse the position of the leg. Repeat the following process for the session.  

7. Yoga Reclining Spinal Twist

This yoga helps to relax the lower back while the glutes stretch.

Here’s how to do it:

  • Lower the legs and make a twist to the left while intertwining your legs. 
  • Extend both arms out to the sides as you turn the head to the right and take deep ten breaths as you relax. 
  • Switch sides after you are done.

Takeaway

Running is a total body activity, which will also primarily put stress on the body. 

But with these yoga poses for runners we’ve discussed can make a difference. They are suitable for the runners as they open up the body and strengthen it.