Yoga for Runners

The 5-15 minute pre- and post-run mini-yoga practices are great additions to your warm-ups and cool-downs, and they're a good way to start getting some yoga in your life even when you don't have time for longer practices.

The pre-run sessions are generally faster-paced and more energizing than the post-run practices, while the post-run practices include more poses for strength, deeper flexibility, and relaxation. 

They are paired because they often include some of the same poses in both (perhaps with a longer hold or a deeper stretch) but you can mix and match as you like!

Remember to include a savasana at the end!

6 minutes, 30 seconds

Breathing arms up/down, moon, starfish, sun god/dess, wide leg forward fold with twist, sun salutation variation.

11 minutes

God/dess with eagle arms, wide leg forward fold with twist, low lunge, lizard, sphinx, sitting on toes, child's pose.

7 minutes, 25 seconds

Cat, superman/woman variation, plank to downward dog, triangle, warrior II, balancing on the toes.

12 minutes

Balancing on toes, forward fold, warrior II, triangle, sphinx, pigeon, seated wide leg forward fold.

7 minutes

Standing twist, pyramid with balancing on toes, high lunge breathing arms up and down, 3-leg downward dog to plank with knee under chest, cat.

13 minutes

Chair, pyramid, high lunge to deep low lunge, flying bird, camel, kneeling downward dog, butterfly, bridge, windshield wiper twist, wind-relieving. 

6 minutes

Standing twist, high lunge to figure four, downward dog, high lunge twist, rag doll sway, chair variation.

11 minutes

Balancing on toes, high lunge, low lunge, lizard variation, side plank variation, bow, crocodile, child.

4 minutes

Standing back round/arch, high lunge to downward dog to twisted lunge, side plank. 

12 minutes

Child's pose, triceps push-ups, downward dog, high lunge twist, low lunge variation, side plank, pigeon, boat.

4 minutes, 40 seconds

Warrior II, side angle, crescent, three-leg downward dog.

15 minutes

Forward fold, triangle, moon phase, mini dancer, pyramid, back extensions, cat, child's pose, rock the baby, lying twist.

5 minutes

Puppy, rocket cat, cobra, spinal balance, spinal balance on the toes, three-leg downward dog, knee to elbow plank, chair, forward fold.

6 minutes

Sun god/dess, triangle, revolved triangle, fan, low lunge.

Let's talk quickly about your core muscles. They're more than just your abdominals, and a strong core is key to strong running. Yoga is great for building that core strength.

See the links in the External Resources section for more information about core muscles and the importance of having strong ones.

24 minutes

Cat, spinal balance, locust variation, side planks, planks with knee tucked to chest/elbow, side-lying leg lift series, boat, pilates single and double leg stretches, eagle crunches, lying twist, sphinx.

Though I didn't include savasana at the end of this class, I hope you do if you have time! It only takes a couple of minutes and it's worth it.

IT band syndrome is easier to prevent than it is to heal, so let's get started with proper hip strength and stability, as well as a few precautions when we're running.

See the links in the External Resources section for more information about IT band syndrome and how to prevent it.

26 minutes, 30 seconds

Forward folds, chair, half moon variation, forward fold variation, one-leg chair variation, low to high lunge, pyramid, warrior III, twisted moon phase, spinal balance with knees up, side plank, side leg lift series, bridge and one-leg bridge, lying pigeon, windshield wiper twist.

Though I didn't include a savasana in this class, I hope you take a couple of minutes to add one!

Hopefully you can find time to schedule a few longer classes into your routine. 

The short classes are about 20-30 minutes, while the long classes are 40-50 minutes. 

Each class has a theme that I chose specifically for us as runners. We focus on each theme as it relates to the yoga practice and how we can apply it to running and beyond. 

22 minutes, 40 seconds

Child's pose, kneeling down dog, cat, spinal balance with extra extension, crocodile, side angle, sun god/dess, wide leg forward fold (with side to side), deep squat, staff, reverse plank, lying pigeon, windshield wiper, happy baby. 

This class is very gentle.

Putting trust in our training process.

25 minutes

Child's pose, extended spinal balance, rocket cat, tricep push-ups, three-leg downward dog, side plank variation, humble warrior, warrior III, tightrope balance, seated twist, fire log, bridge, fish.

Strengthening the connection we have between breath and movement, mind and body, ourselves and our fellow runners.

27 minutes

Child's pose, cat, tiger, wild thing, warrior II, fan, side angle, snake, two-leg downward dog, one-leg seated forward fold, rock the baby, supported shoulder stand, lying twist.

Grateful for the opportunity to run. Grateful for a body that grows and changes according to the demands we place upon it.

27 minutes

Standing twist, standing cat, chair, triangle, low lunge with variation, half hero, seated single leg forward fold, stargazer, lying pigeon, lying twist with eagle legs.

Lots of love for the heart, both as a muscle and as that spiritual/emotional/mental energy that carries us through the hardest runs.

Learning to be mindful of the breath helps us learn to control it, even when we're working through a difficult pose or run. It keeps us aware of our bodies and what we're doing. Yoga's focus on the breath comes in especially handy in running.

See the External Resources for a great article about breathing and running.

40 minutes

Seated side bends, seated cat, arm stretches, puppy, cobra variation, sitting on toes, low lunge variation, kneeling hamstring, pyramid, mini dancer, kneeling side plank, pigeon, seated one-leg forward fold, stargazer, seated wide leg forward fold, lying twist.

Exploring flexibility not only in our bodies, but in our minds as we might deal with less-than-perfect training or race conditions.

45 minutes

Thunderbolt, cat, elbow plank, low lunge with side bend, warrior II, side angle, triangle with arm circles, warrior III, forward fold, lizard variation, pigeon side to side, hero, deep squat, seated twist for core strength, seated forward fold, reverse plank, double leg stretch, bridge, fish, lying twist.

Acknowledging the courage it takes to step to the starting line.

49 minutes

Windshield wiper, bridge, wind-relieving, boat variation, side plank variation, chair, high lunge variation, pyramid with arms extended, beautiful angel, twisted high lunge, chaturanga with knee on elbow, flying bird, crocodile, side angle, seated twist, fish.

We don't always find support for our running where we think we should; our friends and family don't always have our backs. But there is support out there--we just have to know where to find it.

53 minutes

Table, boat, standing twist, chair, twisted high lunge, triangle, revolved triangle, standing hand to big toe, fallen triangle, cow's face, seated one leg forward fold, stargazer, lying twist with eagle legs, supported shoulderstand.

Focusing on feeling light as we run, which allows us to run faster.

Restorative yoga improves our ability to access a calm state, improves vagal tone (function of the vagus nerve, which runs throughout the entire body), and decreases stress. It's a good way to keep up with your yoga practice even when you're too tired to do a vigorous practice, or when you would receive more benefit from rest and relaxation.

Visit the links I listed in the External Resources for more information, including studies on the benefits of restorative yoga.

30 minutes

Use as many pillows and bolsters as you need -- the more, the better! Take the time to make each pose as comfortable as possible. 

Supported child's pose, supported crocodile, supported forward fold, supported bridge, supported shoulder stand, supported twist, supported savasana.

For a longer, more thorough restorative practice, check the External Resources for a link to a class on my YouTube channel.

Thanks for joining me! If you have any questions, don't hesitate to contact me at amanda@yourbodybest.com

You can also visit www.yourbodybest.com for more yoga and fitness information, and to keep up with what I'm doing, when I think to write about it. :) 

I have more yoga classes on YouTube, and I will be adding a few more for runners in particular. Give them a try for more variety and challenge: www.youtube.com/AmandaSidesYBB