Yoga For Runners
Please make any modifications you need to for your body. Discomfort is okay, pain is a signal to back off from the shape. For these poses, it can be beneficial to hold them for 1-3 minutes which is a form of yin yoga. Move gently as you come out of each shape. Come back to the breath as the mind wanders. Notice where you feel the sensations in the body without judging it as right/wrong, good/bad. It’s just sensation.
Hips
Child’s pose
Grab a folded up blanket
Sitting on your heels, knees can be together to touch or slightly wider than hip-width
Walk the hands forward bringing your forehead to the ground
Arms can be extended out in front of you or along the sides of the body
You can choose to have a folded up blanket placed underneath your chest/forehead
Pigeon pose
*If you have knee issues, move onto FIgure-4 and skip this shape. Grab a yoga block or folded up blanket to place next to your right hip.
From downward facing dog, bend the right knee towards your nose. Place the knee on the ground next to the right wrist. Allow the knee to have a bend around 45 degrees.
If your pelvis feels unstable in this position, add a folded up blanket under the right sitsbone.
You can choose to remain upright or fold forward bringing your upper body towards the earth.
Repeat on other side
Figure-4
Lie on your back and bend both knees toward the ceiling
Lift the right leg and place the outside of the right ankle on top of the lower left thigh
You can choose to either gently press the right knee away from your body, or clasp your hands around the left thigh
Supine Butterfly pose
Grab 2 yoga blocks or 2 folded up blankets to place next to each hip
Lie on your back and bend both knees towards the ceiling
Allow the knees to fall away from each other in opposite directions with soles of the feet to touch
If you would like more of an inner groin opener, slide the feet closer to your pelvis; if you would like more of an outer hip opener, slide the feet away from the pelvis
Supine Extended-Hand-to-Toe pose
Grab a belt or yoga strap. Lay down on your back and wrap the strap/belt around the arch of one foot while holding the strap with one or both hand(s). keep the arms straight rather than bent when holding the strap. Press your shoulder down into the ground.
Extend this foot towards the ceiling while keeping the opposite leg extended along the ground. Hold here for about a minute.
Then open the leg (while keeping it extended) out to the side. You may need to add a few folded up blankets underneath this leg for support. Hold here for 2 minutes
Then cross the leg over the body to touch the floor on the opposite side of the body. Leg can be straight or bent here. Hold for 2 mins.
Repeat all of this on the opposite leg.
Hamstrings
Forward fold
Come to standing with feet about 6 inches apart.
Bend the knees slightly and fold the upper body forward to reach the toes/shins; you can also grab opposite elbows
Let the head be heavy with no tension in the neck
See about slightly extending the legs (not to full extension as this protects the lower back) as you deepen into this shape
Remain here for about 1 minute
Seated Forward Fold
Grab a strap or belt and a folded up blanket
Place the folded up blanket beneath your sitsbones so your pelvis is slightly tilted forward
Extend the legs out in front of you, you may want a gentle bend in the knees if you have tight hamstrings
Place the strap/belt around the soles of the feet, and gently lean the upper body forward while maintaining a flat back
Stay here with a flat back for a minute, and then you can round the spine to fold forward
If this shape feels very accessible to you, you can see about slightly extending the knees
Gently walk to hands toward your hips to come out of this shape
Half Monkey
Grab 2 yoga blocks to place in front of you about 1-2 feet
Come to an upright position on your knees
Extend one leg in front of you while keeping the foot flexed toward the shin (not pointing the toes)
While keeping a straight back, fold the upper body forward over the extended leg. Place the blocks on each side of the leg to support yourself with
Repeat on other side
Pyramid
Grab a block or chair to place in front of you about 1-2 feet
Come to standing and bring your right leg behind you about 3 feet and have both feet remain flat on the ground (you may need to adjust this distance)
Your right foot will be at a slight angle pointed out about 45 degrees; the left foot is pointed forward
Bend at the hips over the left leg, while keeping the back flat. You may need to support your hands with a yoga block or chair
Repeat on opposite leg
Lower Back
Child’s pose
Grab a folded up blanket
Sitting on your heels, knees can be together to touch or slightly wider than hip-width
Walk the hands forward bringing your forehead to the ground
Arms can be extended out in front of you or along the sides of the body
You can choose to have a folded up blanket placed underneath your chest/forehead
Cat-Cow pose
Come into table top pose which is on all fours; shoulders stacked over wrists and hips stacked over knees. Create a long flat spine and take a few deep breaths here
As you take your next inhale, drop the belly button towards the ground while lifting the tailbone and chin towards the ceiling
As you exhale, round the spine towards the ceiling and tuck the chin and pelvis
Do several round of these matching breath with movement
Supine spinal twist
Lie on your back and bring both knees together bent towards the ceiling
Allow both knees to fall to the right side, and shift your pelvis so you are lying directly on your right hip
Keep your arms out to a “T-shape” and aim to have both shoulders on the ground (the left shoulder may lift a bit and that is okay)
Bring your gaze over to the left
Repeat on the opposite side
Bridge pose
Grab a yoga block or folded up blanket to place next to your hips
Lie on your back and bring both knees bent towards the ceiling about hip-width apart
Aim to have the backs of your heels as close to your pelvis as comfortably possible
On an inhale, lift the pelvis towards the ceiling and place a yoga block or a folded up blanket to place directly beneath your pelvis
If you would like to move with breath instead of holding the shape, you can inhale and lift the pelvis, and then exhale to lower the pelvis. Repeat this several times
Quadriceps
Modified Hero’s pose
Sit upright on the heels with the tops of the feet on the floor and sit back down on your heels
Gently lean back and perhaps your knees lift slightly off the ground; again this can be less than a minute
Gently walk your hands forward to come out of the shape
Pigeon pose
*If you have knee issues, skip this shape. Grab a yoga block or folded up blanket to place next to your right hip
From downward facing dog, bend the right knee towards your nose. Place the knee on the ground next to the right wrist. Allow the knee to have a bend around 45 degrees
If your pelvis feels unstable in this position, add a folded up blanket under the right sitsbone
Remain upright, and bend the left leg behind you. Perhaps you are able to hold the left foot with your left hand, or perhaps it’s out of reach - continue to bend this back leg and one day you will likely be able to reach it
Repeat on other side
Twisted Lizard
Grab a yoga block to place in front of you about 1-2 feet
Come to an upright position on your knees
Bend one leg in front of you and lean over this leg
Begin to bend the back leg and see if you can grab the back foot with your hand. (note: if your left leg is bent behind you, you will grab the left foot with the right hand).
Repeat on other side
Child’s pose
Grab a folded up blanket
Sitting on your heels, knees can be together to touch or slightly wider than hip-width
Walk the hands forward bringing your forehead to the ground
Arms can be extended out in front of you or along the sides of the body
You can choose to have a folded up blanket placed underneath your chest/forehead
Arches, Achilles, Calves
Seated Hero’s pose
Sit upright on the heels with the toe tips and balls of your feet on the ground
Aim to have all 10 toes touching the ground
You can shorten this pose to less than a minute as this may be uncomfortable to remain in for 1 minute
When you come out of this shape, extend the ankles so the tops of the feet are now on the floor and sit back down on your heels
Gently lean back and perhaps your knees lift slightly off the ground; again this can be less than a minute
Gently walk your hands forward to come out of the shape
Downward-facing Dog
Come into table top pose which is on all fours; shoulders stacked over wrists and hips stacked over knees. Create a long flat spine and take a few deep breaths here
Press the hips up and back, bending the knees as deeply as you need to to have a long, flat spine
You can lift and lower the heels several times to pedal out the feet
Press the forefinger knuckle into the ground
You can also shorten this pose to less than a minute
Extended Tabletop
Come into table top pose which is on all fours; shoulders stacked over wrists and hips stacked over knees. Create a long flat spine and take a few deep breaths here
Extend one leg behind you with the ball of the feet and tips of the toes on the ground
You can choose to stay here or gently shift back and forth
Repeat on other leg
Pyramid
Grab a block or chair to place in front of you about 1-2 feet
Come to standing and bring your right leg behind you about 3 feet and have both feet remain flat on the ground (you may need to adjust this distance)
Your right foot will be at a slight angle pointed out about 45 degrees; the left foot is pointed forward
Bend at the hips over the left leg, while keeping the back flat. You may need to support your hands with a yoga block or chair
Repeat on opposite leg