7 Essential Yoga Poses for Runners

It seems like running is all the craze these days, along with yoga.

So it seems right that the two fit hand in hand.
So many people are lacing up and hitting the road to get in shape. Unfortunately, running can be tough on the body, creating tightness, soreness and injuries. Practicing yoga can help balance out the impact from pounding the asphalt and dodging roots and rocks.
Some runners like to stretch before and after a run. If you’re already stretching before you run, keep it up. Walking for 5 minutes or so before your run will also help warm up your muscles. Proper stretching is as important for your health as it is your workout. Since running is so high impact it’s a good idea to focus even more on stretching to help the body recover.

Here are 7 Essential Yoga Poses for Runners.

Downward-Facing Dog (Adho Mukha Svanasana)

Benefits:
Stretches the hamstrings, calves, feet, spine and chest. Strengthens the torso, arms and legs.
How to:
Start on your hands and knees. Place your hands shoulder width apart and knees hip with apart. Tuck your toes under and slowly begin to press your pelvis to the sky. Press your hands and feet down into the floor. Lengthen through your spine and release the shoulders down the back. Stretch your heels down into the floor. Send your thigh bones back. Press the bases of the index fingers actively into the floor. Hold for 5 deep breaths.

Standing Forward Fold (Uttanasana)

Benefits:
Stretches the hamstrings and straightens the spine.
How to:
Inhale and take your hands to your hips. Step your feet hip distance apart. Exhale, fold forward,keeping your legs straight in this pose, clasp each elbow with the opposite hand. If you are unable to straighten your legs or need more support, place your hands on a yoga block (or even a chair, if you prefer). Allow your head to hang down limply–like a ragdoll, straightening your spine. Gaze past the end of your nose. Hold for 5 deep breaths.
TIP: Keep your knees slightly bent if your hamstrings are tight. If you straighten your legs, take care not to lock your knees. For a deeper stretch, engage the quadriceps by lifting up on your kneecap.

Pyramid Pose (Parsvottanasana)

Benefits:
Stretches and strengthens the legs, particularly the hamstrings
How to:
Step your left foot back about 3 feet. Your left toes will pivot in at a 45 degree angle. Your right foot faces forward. Inhale, stand tall and lean out over the front foot. Drop your hands to your shin, a yoga block or on either side of your front foot. Drop your forehead so it’s facing your leg. With every inhale, feel your spine growing longer (imagine the crown of your head reaching to the floor); with every exhale, allow the body to sink lower (the forehead is getting closer to the front leg). To come up, inhale and roll up slowly, pressing into your front foot for support. Hold for 5 deep breaths and repeat on the
other side.

Standing Wide-Legged Forward Fold (Prasarita Padottanasana)

Benefits:
Opens the hips and stretches the hamstrings
How to:
Stand with your feet apart about a legs distance apart or a little further. Turn your heels out and your toes in, so you are slightly pigeon-toed.Inhale, stand tall and stretch your arms out to a T. Exhale, fold forward, taking your hands to the floor or a yoga block. Allow your head to hang down, straightening your spine. Gaze past the end of your nose. Hold for 5 breaths. Then inhale as you roll up slowly, engaging your abs and pressing in to the outer edges of your feet to help you rise. Exhale, step your feet together.
TIP: Keep your knees slightly bent if your hamstrings are tight. If you straighten your legs, take care not to lock your knees. For a deeper stretch, engage the quadriceps by lifting up on your kneecap.

Hero Pose ( Virasana)

Benefits:
Stretches the quadriceps and ankles.
How to:
Starting in a kneeling position. Keep your knees together but separate the feet and allow your bottom to rest on the floor. Roll your calves away from your thighs (use your hands) to help you get comfortable. If you are unable to sit in the floor between your feet then place a block or blanket between your feet and sit back. Hold for 5 deep breaths.

Bound Angle Pose (Baddha Konasana)

Benefits: Opens the groin and hips; stretches the inner thighs.
Forward fold stretches the back.
How to:
Sitting tall on your mat, bring the soles of your feet together. Interlace your fingers and place them around the toes or clasp your hands onto your shins. Sit tall, rolling the shoulders back, and gaze past the end of the nose. Lean forward for a deeper stretch, stopping when you start to “feel” the stretch. With every inhale, feel your spine growing longer (imagine the crown of your head reaching out in front of you); with every exhale, allow the body to sink lower (the chest is getting closer to the floor).
TIP: Use blocks under your knees if your hips are particularly tight or you may sit on a block to elevate your hips so you can open more fully. Hold for 5 deep breaths.

Cow Face Pose ( Gomukhasana)

Benefits:
Stretch out your glutes and hips–including the hard-to-reach deep muscles–and your IT band.
How to:
From a seated position, bring your left foot under your right leg and place it back by your right hip; stack your right knee on top of your left, with your right foot by your left hip. (If your hips are tight, your top leg/knee might stand rather than lie flat–that’s OK.) If you are quite tight through your hips, sitting on a block to help elevate the hips is a great idea.Grab your feet with your hands (left foot in right hand; right foot in left), and lean forward slightly, gazing past the end of your nose. For a deeper stretch, flex your feet. You can also place your hands on the floor in front of you and lean forward to intensify the stretch. Hold for 5 breaths and repeat on the other side, with the left knee on
top this time.
TIP: Make sure both hips stay on the ground in this pose.

All of these poses are also very beneficial for cyclists, hikers, skiers and walkers.