Yoga poses for runners
Hamstring, calf and hip-flexor work that keeps the miles comfortable.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Chair Pose
A powerful standing posture that bends the knees and hips to build fire, stability, and strength throughout the lower body and core.
Chair Pose on Toes
A fiery standing balance that lifts the heels in Chair Pose to challenge ankle stability, strengthen the lower body, and build steady focus.
Chair Pose on Toes with Knees Together
A fiery variation of Chair Pose where you balance high on the balls of your feet with knees zipped together to build intense lower-body strength.
Chair Pose with Straight Arms Forward
A foundational standing squat that builds lower-body power, stabilizes the core, and eases shoulder strain by extending the arms forward.
Hero Pose with Hands on Thighs
A classic seated kneeling posture that opens the thighs, ankles, and feet while promoting upright posture and mental stillness.
Low Lunge with Right Leg Forward
A grounded kneeling lunge that opens the front hip flexors, stabilizes the pelvis, and gently lifts the spine.
Lying Diamond Pose
A restorative supine posture that deeply stretches the quadriceps, opens the chest, and relieves tension across the front of the hips and abdomen.
One Leg Bridge Pose (Left)
Lift one leg skyward from a classic bridge to strengthen the glutes, challenge core stability, and open the front body.
Staff Pose with Left Leg Up
A seated core and hip flexor strengthener where one leg elevates from classic Staff Pose while maintaining a tall, unsupported spine.
Standing Bend to Left Leg
A deep standing forward fold over the front left leg that stretches the hamstrings, lengthens the spine, and refines pelvic alignment.
Tree Pose on Right Foot
Tree Pose on the right foot is a classic standing balance that strengthens the standing leg, opens the left hip, and builds steady focus.
Warrior Pose with Left Leg Bent
A grounded standing posture with the left knee bent forward, building lower-body stability, opening the right hip, and focusing the mind.
Warrior Pose with Right Leg Bent
A grounding standing posture that builds lower-body power while opening the chest and lengthening the hip flexors.
Extended Left Side Angle Pose
A dynamic standing posture that grounds through the feet while creating a continuous diagonal line of stretch and power along the entire side body.
Extended Right Side Angle Pose
A deep lateral standing stretch that strengthens the legs and core while creating a long line of energy from the back heel to the top fingertips.
High Boat Pose
A balanced seated V-shape that deeply strengthens the core, hip flexors, and spinal erectors while building steady focus.
Intense Left Stretch Pose
A standing forward fold over a straight front leg that deeply opens the hamstrings, squares the hips, and refines balance.
Intense Side Stretch to Right Leg
A deep standing forward fold over the front leg that lengthens the hamstrings, squares the pelvis, and opens the chest and shoulders.
Locust Pose with Right Leg Up
A prone backbend that strengthens the back, glutes, and hamstrings by lifting the chest and right leg while keeping hips square.
Low Boat Pose
A fiery core-strengthening posture where you balance on the sacrum with low-hovering legs and shoulders to ignite deep abdominal power.
Low Lunge with Left Leg Forward
A kneeling crescent lunge with the left foot forward that stretches the right hip flexors while building stability and opening the chest.
Low Lunge with Left Leg Straight
A dynamic lunge with the left leg extended straight back to deeply stretch the hip flexors while building stability and focus.
Low Lunge with Upward Stretch (Left Leg Forward)
An expansive kneeling backbend with the left leg forward that lengthens the right hip flexor and opens the chest.
Low Lunge with Upward Stretch (Right Leg Forward)
A deep kneeling backbend that opens the left hip flexor, stretches the torso, and lifts the chest upward with the right foot grounded.
Lying Hero Pose
A deep supine stretch that opens the quadriceps, hip flexors, and abdomen while resting the spine back from a seated kneeling base.
Pigeon Pose on Left Foot, Head Up
An upright hip opener and backbend that stretches the glutes and hip flexors while lifting the chest to expand posture and mobility.
Pigeon Pose with One Hand Left Leg Grab
An intermediate backbend that opens the hips and chest while deeply stretching the quadriceps through a single-hand bind.
Tree Pose with Hands in Namaste Extended Forward (Left Support)
Balance steadily on the left leg while extending prayer hands forward to build deep core stability and lower-body strength.
Upward Extended Feet Pose with Support
A supported supine posture that tones the abdominal wall and stabilizes the pelvis while protecting the lumbar spine with props.
Warrior Pose on Half-Bent Left Leg
A grounded standing lunge with arms raised high, building lower-body stability, hip flexibility, and focused whole-body strength.
Warrior Pose on Left Foot
A powerful standing balance where the torso and lifted right leg form a horizontal line over a stable left leg.
Warrior Pose on Right Foot
A powerful standing balance where you hinge on the right leg to form a horizontal T-shape, building full-body stability, strength, and focus.
Warrior Pose with Right Leg Forward, Left Leg Straight
A powerful standing posture that builds lower-body stamina, opens the hips and chest, and fosters focused concentration.