5 Must-do Yoga Poses for Runners: Boost your flexibility and ward-off injuries

Did you know my journey into yoga started due to my running and the frequent injuries I faced? when I began running long distances, I intermittently practiced yoga, aware that it was beneficial for runners. My doctors and physio therapists had strongly advised me to enhance my mobility to break the cycle of injuries. I realised that in addition to endurance, I needed to build strength and flexibility.

Downward Facing Dog

If I had to choose just one pose, it would be this one. It's an absolute must for runners. Why? Downward Facing Dog offers numerous benefits, including releasing tension in the shoulders, elongating the neck muscles, and alleviating lower back strain. for runners, it's particularly beneficial as it helps release muscular tension in the hamstrings, Achilles' tendons, and calf muscles - areas often strained by running on pavement or other hard surfaces. Regular practice of Downward Facing Dog also aids in maintaining spinal alignment, improving posture, and enhancing stability while running.

Cross-Ankle Forward Fold (Forward fold Variation)

The Cross-Ankle Forward Fold is a fantastic variation of the classic Forward Fold. this pose stretches the back, but its cross-ankle variation specifically targets the hamstrings where they meet the IT band and lengthens the fascia along the outer hip. It's particularly effective for stretching the outer hip and IT band. If you've ever suffered from Illiotibial Band Syndrome (ITBS) like I have, you'll find this variation very helpful.

Plank/Side Plank: Strengthen core Muscles

As athletes, we often hear, "engage your core." I thought I was doing that during my workouts, but it wasn't until I started practicing yoga consistently that I realised I hadn't been fully engaging all of my core muscles.

The "core muscles" include much more than just the rectus abdominals, the "six-pack" muscle along the front of your stomach. Your core also comprises the internal and external obliques along your sides, the deep transversus abdominals that encircle torso like a corset, and the deep muscles in the lower back, such as the erector spinae group, the multifidus, the pelvic floor muscles, and the diaphragm

Pigeon Pose: Flexibility

Running and repetitive endurance exercises left me chronically tight in most of my muscles and connective tissues. However, yoga has significantly improved my flexibility, mobility, and recovery from training workouts.

Pigeon Pose is an essential stretch for runners. It targets the glutes, piriformis, IT band, adductors, hips, and hamstrings - every area that typically becomes tight from running.

Tree Pose: Balance

I have always struggled with balancing on one leg. When I started practicing yoga, I couldn't hold Tree Pose for more than two seconds. Now, not only can I hold Tree Pose, but I've also progressed to more challenging poses like single-leg Chair Pose.

Balancing yoga poses like these are especially beneficial for runners, as they strengthen the small stabilising muscles in your ankles and hips, which is crucial for trail running and maintaining balance on uneven terrain. Balance becomes increasingly important as we age.

These are my five essential poses, but you may have your own favourites.

Practicing yoga had significantly strengthened my mind-body connection, enhancing my awareness of both my body and self. It sounds simple, but cultivating this awareness takes time. However, the results are well worth the effort.