Yoga Poses for Runners- 5 Excellent Poses with Perks

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Yoga poses for runners

Running is a great cardio exercise that can help our body stay in shape, promoting the well-being of muscles. But at the same time, it can also take a toll on our bodies in the form of tight muscles and several injuries. Performing yoga poses acts as a form of relaxation for runners, as it will keep them healthy and help alleviate the physical issues caused by running. If you are an athlete, yoga poses for runners are certainly going to help you out. It will relieve tight muscles and prevent injuries. Therefore, practicing yoga before or after running is a boon for runners. Let’s take a look at the five poses for marathoners.

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Alleviating the stress and keeping themselves in a healthy state is a must for marathoners. It helps improve their flexibility, strength, and endurance and also enhances their physical fitness. So, here we have some relaxing yoga poses for runners to help them out with their physical injuries and muscle tightness.

1) Butterfly Pose or Baddha Konasana 

Butterfly pose

Butterfly pose or bound angle pose is an excellent exercise for runners. It is a seated pose that offers so many benefits for them. To perform it, you should first come to a seated position on your mat. After that, bring the soles of your feet together. You will observe that your knees have fallen out to the sides. Keep your spine straight, as it will help strengthen your lower back area.

Now, take a deep breath and then breathe out. Bend the thighs and knees toward the floor and flap your thighs like a butterfly. Breathe for at least 5 to 10 minutes before you relax and come out of this pose. While performing this pose, individuals should prefer to sit on a cushion.


1) It helps alleviate tiredness in runners.

2) This pose is great for lowering the pain in the legs and knees.

3) It will help to improve the flexibility of the muscles and will give runners relief from tight muscles.

2) Tree Pose or Vrikshasana

Tree Pose

Another excellent yoga pose for runners is the tree pose or Vrikshasana. We can perform this posture by standing straight. Stand firmly on your left leg and lift your right leg. Bend your right leg at the knee. Now, keep your right foot inside your left thigh. You should ensure keeping the toes of the right foot downward. Now, lift both your hands straight above your chest level and bring them into a position of prayer by folding them together.

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1) This is a great pose that helps the racers strengthen their calves, thighs, and ankles.

2) It helps us maintain a perfect balance in the body, and runners require this balance when they run on the trails.

3) It helps them stay focused and improve their attention span.

3)  Downward Facing Dog Pose or Adhomukhasvanasna

Yoga poses for runners

In the downward-facing dog pose, runners stretch their whole body on all fours, just like a dog stretches. To practice this pose, keep your hips above your knees and your shoulders above your wrists. Now, spread your fingers in a way that pushes into your palm. Now, make a pose as you lift your tailbone to the ceiling. Straighten your legs when you lift your hips up and back in such a way that your body forms an inverted V position. Now, once you have posed like a downward dog, you should take a deep breath and exhale it at least ten times.


1) It stretches calves and hamstrings for runners

2) It calms the mind and helps improve blood circulation

3) A great pose that strengthens the entire body, such as the upper body, arms, shoulder, abdomen, etc.

4) Child’s Pose or Balasana 

Child's pose or Balasana

Runners can start this pose by coming down to their knees and hands on a yoga mat. Lay in a position of spreading your knees wider so that the toes of your feet touch the floor. The big toe should also be in the same position as the toes of the feet. Bring your belly to a resting position between your thighs. Bend your forehead toward the floor and come to a relaxing position. Stretch the arms and move the palms to the floor. Now, inhale and exhale, and continue this posture for at least five minutes.


1) This pose helps to release stress, so it is an excellent pose for runners.

2) It acts as a gentle stretch exercise for your shoulders, back, hips, thighs, and neck.

3) This pose is very helpful in relieving back pain.

5) Triangle Pose or Trikonasana

Triangle Pose or Trikonasana

To practice the triangle pose, stand straight on your yoga mat. Bring your feet into a wider position with your legs straight. Raise your hands so that they are in a parallel position to the floor, with one hand upward at the shoulder and the other downward facing. Stretch your body to one side. Keep your hips in a forward position, and keep your back as straight as you can. Place your arm down in a way that your entire weight gets distributed evenly toward both legs. Keep your back straight and bend down to the floor. The goal of this exercise is to touch your hand on the floor. You will see a triangle form as you accomplish this pose. It is one of the most sought-after yoga poses for runners.

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1) It helps strengthen the abdominal muscles of racers.

2) This pose also helps to stretch the hips, hamstrings, groins, and the muscles surrounding the knee, calves, and ankle joints.

3) It helps to improve the overall balance of the body and keep you energized.

4) This pose is great for improving concentration and focus.

5) It is helpful in activating our core by stimulating the organs.


Performing yoga poses for runners can help them in pre- and post-running activities. These poses will help them keep their health and muscles fit so that runners can excel in their profession. The postures discussed in this post will help the racers improve their mental focus and attention while they are running on the trail. These poses will also help them to release the stress on their muscles, ankles, thighs, back, and shoulders. If you are a marathoner, you should not skip these poses.


1) How many days should runners do yoga in a week?

Performing yoga asanas for runners is quite beneficial, as it helps them improve flexibility and concentration while running. Moreover, it allows them to deal with physical bruises that happen as a consequence of running. Therefore, runners must incorporate it as a part of their daily routine. However, if they are not comfortable, they must perform yoga at least three days a week.

2) How is yoga helpful in running?

Incorporating yoga into a routine is a boon for runners, as it helps strengthen their upper body and core. It is also beneficial for runners to improve their posture while running and even in their daily lives. It causes a better balance between arms and legs, leads to less fatigue, and reduces the risk of injury.

3) Which type of yoga is best for runners?

Runners should perform hatha or slower vinyasa because it will work to improve flexibility and strength, which will improve a runner’s balance. This form of yoga will also bring a couple of other benefits for the runners, such as reducing tension, stress, and anxiety and calming the nervous system.

4) Which type of yoga is best for runners?

Runners should perform hatha or slower vinyasa because it will work to improve flexibility and strength, which will improve a runner’s balance. This form of yoga will also bring a couple of other benefits for the runners, such as reducing tension, stress, and anxiety and calming the nervous system.