• Jul,12, 2024

Yoga Asanas to Do Before a Run

Yoga Asanas to Do Before a Run

Have you been looking for a solution to pain, muscle tension, or aches that occur during or after running? The great news is that yoga can help reduce these and maybe injuries, and it can also enhance your breathing during your running exercises.

The Best Yoga Poses Before a Run


Pigeon Pose

Pigeon Stance is a popular hip-opening pose that many runners utilize to stretch their hips, backs, and knees to enhance flexibility and avoid injury. Get down on all fours and knees on your mat.

Twist your left calf such that your left foot lands under your right groin and drop your body down while straightening your right leg behind you from an all-fours posture. You may sit up and rest on your hands or lay down completely for a more intense stretch.

Take five deep breaths while holding the stance. Repeat with your right leg bowed and supporting your left groin with your right foot. Reduce your breathing to a stable level and repeat the process five times more.


Downward Dog

This is an excellent method to stretch your calves, as well as your glutes and hamstrings. Return to your hands and knees, bring your hands forward approximately one handprint. Curl your toes under, then raise your knees and begin to elevate your hips toward the ceiling, forming an upside-down V with your body. 

Lift your sitting bones up and back in the opposite way as you move your hands forward and down. Straighten your left leg and bend your right knee slightly, lowering your foot down towards the ground. Change sides after a few breaths, then switch a couple of extra times till your calves are satisfied.


Triangle Pose

Legs straight, feet wider than hip-width apart (not too wide). Raise your arms to shoulder height parallel to the floor. Extend your body to one side as if pulled. Your back should be upright and your hips facing forward. 

Reach your arm as far as you can while keeping your back straight and your weight equally divided between both legs. Your hand should contact the floor, but it may alternatively rest on your shin. Keep your shoulders stacked (as if resting against a wall) and stare up towards the ceiling.


Forward Fold

From a standing posture, fold forward and grip your elbows or, for a deeper stretch, your ankles. On each exhale, sink a bit deeper, allowing the crown of your head to go toward the floor and relax your head and neck. 10 deep breathes regularly holding the stance for 3–5 minutes can speed-up effects.


Child’s Pose

It is meant to help you get comfort, release back and neck pain, and enhance blood flow to the spine and brain. Kneel on the floor with your big toes meeting behind you and your knees hip-width apart. Fold your body between your thighs and bend down. 

Sit back on your heels, your brow resting on the mat. Actively stretch your arms forward and press your tailbone back to improve the backstretch. Place your arms to the side of your body if you want to give your shoulders a break.


Yoga is a great way to warm up before a run. The asanas will get you ready for the run and enhance muscle growth and post-run recovery. 


Sarah Williams

Hot Yoga Instructor