5 Beginner Yoga Poses for Runners

Fun fact – I ran track in high school, and I was pretty darn good at it. And then, college happened… and then I stopped enjoying it.

My personal feelings aside, I think running is such a great form of exercise. Strengthens your lower body and is great for your heart health. However, one thing I’ve noticed a lot of runners forget to do, is stretching. So I’m sharing 5 Beginner Yoga Poses for Runners today.

Beginner Yoga Poses for Runners: Click through for a FREE modifications poster/printable. Running puts so much strain on the muscles in your legs, that without properly warming up, and cooling down the muscles in your lower body, it can lead to serious injury. n order to keep those muscles strong and supple, they need to be stretched and strengthened regularly.

Running puts so much strain on the muscles in your legs, that with properly warming up and cooling down the muscles in your lower body, it can lead to serious injury.

The other thing about these muscles is that people often tend to forget all the muscles that work when you run and think only of the calves and hamstrings.

The running motion puts your hip flexors, hip sockets, quadriceps, glutes, hamstrings, calves, and ankles all to work. And in order to keep those muscles strong and supple, they need to be stretched and strengthened regularly. So, let’s get into it.

5 Beginner Yoga Poses for Runners

Standing Forward Bend Twist | Parivrtta Uttanasana

Beginner Yoga Poses for Runners: Click through for a FREE modifications poster/printable. Running puts so much strain on the muscles in your legs, that without properly warming up, and cooling down the muscles in your lower body, it can lead to serious injury. In order to keep those muscles strong and supple, they need to be stretched and strengthened regularly.

How To: Starting in Mountain pose, inhaling your arms up, on your exhale, hinge forward at your hips and lower your upper body towards your legs. Place your left hand a few inches in front of your right foot, and bend your left knee slightly. Twisting your upper body, reach your right arm up strongly towards the ceiling, and turn your gaze up towards your right fingertips. Keep drawing your belly in strongly towards your spine, and don’t forget to do the other side! To come out, exhale and lower the lifted arm to the floor.

Benefits – Stretches the hamstrings, shoulder, chest and lower back.

Related: 5 Beginner Yoga Poses for Open Hips. 

Low Lunge | Anjaneyasana

Beginner Yoga Poses for Runners: Click through for a FREE modifications poster/printable. Running puts so much strain on the muscles in your legs, that without properly warming up, and cooling down the muscles in your lower body, it can lead to serious injury. n order to keep those muscles strong and supple, they need to be stretched and strengthened regularly.

How To: Starting in downward dog, step your left foot forward between your hands and lower the right knee to the ground. Ensure that your left knee is stacked right above your left ankle. On an inhale, lift your torso up and extend your arms up towards the ceiling, palms facing one another. Tuck your tailbone under slightly to prevent crunching your lower back. Suck your belly in towards your spine to engage your core. Relax your shoulders, and slowly allow your hips to sink down towards the mat/floor. To come out, exhale and lower your palms to the floor.

Read This:  5 Beginner Yoga Poses for Strong Arms (and a FREE poster).

Benefits: Stretches hips and thighs. Strengthens shoulders, upper back and core.


Need ways to modify these poses? Download the free poster/printable with modifications for you.

Yoga for runners Opt In DL


Kneeling Quad Stretch

Beginner Yoga Poses for Runners: Click through for a FREE modifications poster/printable. Running puts so much strain on the muscles in your legs, that without properly warming up, and cooling down the muscles in your lower body, it can lead to serious injury. n order to keep those muscles strong and supple, they need to be stretched and strengthened regularly.

How To: From a low lunge position, on an exhale, place your right palm down next to the inside of your left foot. Push the floor strongly away from you, and don’t dump into your right shoulder.  Bend your right leg at the knee, and reach back to grab your right foot with your left arm while rotating your torso to the left. Ensure that your belly stays drawing in and that your left thumb is pointing straight up at the ceiling, to protect your shoulder. Gently draw your right foot in towards your glutes.

Benefits: Deeply stretches the quadriceps. Gently stretches the knees, hip, abdomen and shoulders.

Related: 5 Beginner Yoga Poses for Flexible Hamstrings.

Ankle Stretch

Beginner Yoga Poses for Runners: Click through for a FREE modifications poster/printable. Running puts so much strain on the muscles in your legs, that without properly warming up, and cooling down the muscles in your lower body, it can lead to serious injury. In order to keep those muscles strong and supple, they need to be stretched and strengthened regularly.

How To: Begin in a kneeling position. On an inhale, lean back slowly and place your hands a few inches behind your hips for support. On an exhale, bend your elbows slightly, and lift your knees of the mat. To come out, slowly return to a kneeling position.

Benefits: Stretches the ankles and feet.

Wide Squat Twist | Pasasana

Beginner Yoga Poses for Runners: Click through for a FREE modifications poster/printable. Running puts so much strain on the muscles in your legs, that without properly warming up, and cooling down the muscles in your lower body, it can lead to serious injury. In order to keep those muscles strong and supple, they need to be stretched and strengthened regularly.

How To: Begin in a wide squat position. On an inhale, Lift your left arm up while rotating your shoulders towards the left. Reach your right arm down and around your right leg towards your glutes. Bring your left down behind you and clasp your left fingers or wrists with your right arm. To come out, release your arms, and return to a wide squat.

Benefits: Stretches the hips, shoulders and groin muscles. Strengthens the calves, ankles, and back.


Need ways to modify these poses? Download the free poster/printable with modifications for you.

Yoga for runners Opt In DLAre you a runner? What do you think about these Beginner Yoga Poses for Runners?
Beginner Yoga Poses for Runners: Click through for a FREE modifications poster/printable. Running puts so much strain on the muscles in your legs, that without properly warming up, and cooling down the muscles in your lower body, it can lead to serious injury. n order to keep those muscles strong and supple, they need to be stretched and strengthened regularly.