Do you like running? You should include yoga in your daily routine. Yoga for runners is important because it can provide strength and endurance.
Whether you’re a marathon runner or occasional jogger, you need to know your body’s limits. Running is great for your health, and if you love running, you probably enjoy setting new goals before putting on your sneakers. Running faster than before or covering more distance can be part of these goals. But being a regular runner also means knowing your own limits. You may complain of flexibility issues, having tight quads and calves, or being out of breath. These limitations can get in the way of achieving your fitness goals. One solution: do yoga before running. Since yoga for runners is essential, include these poses in your fitness routine.
Yoga for Runners: Know Why It’s Important
This ancient mind and body practice can help runners in a variety of ways!
- This may improve your body’s ability to use oxygen for energy, as yoga can improve aerobic fitness, according to a study published in the Annals of Behavioral Medicine reviewed in 2013.
- When you run, your core as well as the muscles in your quadriceps, hips, glutes, hamstrings and calves are used. “Yoga can help strengthen these muscles,” says yoga expert Yogesh Chavan.
- Yoga improves lung power, which can help improve endurance and running speed. In a 2015 study published in the International Journal of YogaResearchers found that lung function improved in participants who practiced yoga for three months.
- If you want to perform better as a runner, you need to focus. “Yoga can help improve concentration and focus on goals,” says the expert.
Yoga for Runners: Poses to Do
Start with the warm-up
Before moving on to the poses in yoga for runners, do Dirga Pranayama or three-part breathing. “This helps increase lung power, which is essential for increasing the endurance needed for running,” says Chavan.
- To do Dirga Pranayama, lie on your back, close your eyes and relax your body.
- Use your nose to breathe in and out deeply.
- Each time you inhale, fill your belly with your breath and let it expand.
- As you exhale, push the air out of your stomach using your nose and bring your navel toward your spine.
- Repeat deep breathing (first part of Dirga Pranayama) for five breaths.
- When you’re done, inhale and fill your belly with air.
- When full of air, inhale more. Let this air expand into your rib cage.
- Exhale, letting the air escape from your ribcage, then your stomach.
- Do this deep breathing into your stomach and ribcage (part two) for about five breaths.
- Inhale and fill your stomach and rib cage with air.
- Draw in a little more air so it can reach your upper chest and collarbone. This will cause the area around your heart to expand and elevate.
- Exhale and let the air escape from your upper chest, then your ribcage, and finally your stomach.
This will improve the results of practicing yoga poses that are suitable for runners. Here are some of the best yoga poses that can help you if you love running:
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1. Bhujangasana or Cobra Pose
- To do Cobra Pose, lie on your stomach with your palms on the floor near your chest and keep your body straight.
- Inhale and lift your upper body off the floor, but keep your ribs low on the yoga mat.
- Let your neck remain neutral and your gaze on the floor.
- Exhale then lower your body.
2. Uthith Dwipadasana or Raised Double Legs Pose
- Lie on your back, inhale, and lift both legs together off the floor (up a foot and a half).
- Exhale and lower your legs just three inches off the floor. You can also move your legs three inches to a foot and a half and back and forth.
3. Utkatasana or chair pose
- Stand with your legs shoulder-width apart. Keep your hands straight at shoulder level with a shoulder-width distance between them.
- Inhale and lift your heels off the floor and slowly squat down, keeping your upper body straight and vertical.
- Lower yourself until your thighs are parallel to the floor.
- Hold this pose for as long as possible while breathing normally.

4. Chalit Naukasana (a variation of boat pose)
- To do this variation of Boat Pose, lie on your stomach and stretch both hands.
- Raise your hands and legs above the floor.
- Breathe normally and swing your whole body like a swing. Your hands should go up and your legs down and vice versa.
5. Chalit Pavanmuktasana (a variation of Wind Release Pose)
- Lie on your back, inhale and raise both legs into the air.
- Now exhale and hold both your legs with your hands, pulling them towards your chest.
- Make a rocking motion.
6. Viprit Paschimottanasana (backbend version of seated forward bend pose)
- Sit with your legs stretched out in front and place your palms on the floor a little behind your body.
- Inhale and lift your body so that only your palms and both heels touch the floor and support your body.
7. Shavasana or corpse pose
- Lie on your back and relax your legs, hands, back and neck.
- Keep your eyes closed and focus on your breathing.
“Dirga Pranayama, and physical postures can be practiced before running, as they help improve performance. The relaxing part (Shavasana) can be done after the run. It’s a way to cool down, as important as any warm-up session for any physical activity,” explains the expert.
Yoga for runners is important for building strength and endurance. Most poses should be done before running. After a run, Shavasana can help calm you down.
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