Instructor Baron Baptiste and fitness writer Kathleen Finn Mendola encourage runners to use yoga not only for stretching, but also for integrating the body, mind and breath for improved running. Many runners find that yoga is a perfect complement to their routine. Writer and yoga instructor David Ansel says runners usually have an easy time learning how to hold challenging poses because they are accustomed to working through tough runs.
Revolved Triangle
Revolved Triangle is a useful yoga pose for runners because it stretches and strengthens the body in several places at once, including the legs, hips, groins, lower back and torso. To get into the pose, take the feet apart into a straddle, then point your right foot straight out to the side so your feet are perpendicular. Stretch your arms out in a T-shape, then turn your upper body so it faces the same direction as your right foot. Hinge from the hips, bringing your hands to your leg or to the floor. Let your left hand rest on the floor or a block next to your right foot. Twist to your torso to your right. You can stretch your right arm up to the ceiling, or rest your hand on your hip. If the exercise causes pain, then perform the twist with your left hand resting on your right thigh and twist from there. Hold for at least seven deep inhales and exhales, then switch sides.
One-Legged King Pigeon Pose
Start on your hands and knees. Slide your right knee up between your hands and place it down on the floor. Turn your right foot toward your left side. You are trying to get your right shin to face out in front of you as much as possible. As you get your right leg into place, start to slide your left leg straight back. You should feel the stretch on your right hip and your left hip flexor. Fold yourself over your right leg and bring your elbows or arms to the floor. Try to keep your hips as parallel to the floor as possible, even if they float far above the ground. Feel free to place a bolster, blanket or block underneath your hip for support. Hold the pose for up to one minute on each side.
Half Lord of the Fishes
Runners can stretch the hips and outer thighs with Half Lord of the Fishes. From a seated position, cross your left leg over your right leg and place your left foot on the floor next to your right hip. Your right foot should snuggle in close to your left hip. Gently, grasp your left knee with your right hand as you turn toward the left. Your left hand rests on the floor behind you. Along with stretching your hips, the pose twists your torso and spine. Hold for seven breaths or longer, then switch sides.
Standing Forward Bend
Fold your torso over your legs and let your hands reach to the floor. Let your knees bend or rest your hands on a book or block if they do not touch the floor by themselves. Tilt your tailbone up and equalize the pressure on your feet. Let the toes relax. Feel your entire upper body release tension. Breathe deeply as you try to straighten, but not lock, the knees to increase the stretch in your hamstrings and lower back. Hold for seven breaths or longer.
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