Skip to main content

6 yoga poses that help with mobility for runners

The top 6 yoga poses for runners to increase mobility and strengthen your core

man running in shorts outside on the road
Jakob Owens / Unsplash

Feeling the breeze on your face as you run past the trees is exhilarating. If you’re a runner, you probably know and love this familiar feeling of getting your blood pumping and your muscles moving. Of course, runners love running, but it can be hard on the joints. Mix it up and try other forms of exercise, like yoga, to protect and strengthen your joints and muscles. This meditative movement practice has long been loved by athletes and runners alike. Here are six yoga poses to boost your mobility and future runs.

cartoon illustration animation drawing of man doing lizard yoga pose
Lioputra / Adobe

1. Lizard pose (utthan pristhasana)

Lizards are fast with flexible hips and can stretch their legs out to the side. While you probably won’t be running with your legs out to the side like a lizard, you’ll definitely feel the stretch in your hamstrings and hips with the lizard pose.

  • Start in the lunge position. 
  • Place your hands on the floor on the inside of your front foot.
  • You can modify this pose by dropping your back knee to the floor.
  • Lower your body and rest your elbows on the floor to feel the stretch if you can.
woman wearing gym clothes doing downward dog yoga pose on yoga mat in gym
Logan Weaver / Unsplash

2. Downward dog (adho mukha svanasana)

Downward dog is an excellent way to stretch tight hamstrings, which is common among runners. You also engage your arms and legs and feel the stretch in several areas of your body at the same time.

  • Start on all fours in tabletop pose and make sure your wrists are in line with your shoulders.
  • Tuck in your toes and push your hips up and back until your legs are straight.
  • Your body should be in an upside-down V position.
Man and woman doing triangle yoga pose on mat indoors on wooden floor
Nomad Soul / Adobe

3. Triangle pose (trikonasana)

Triangle pose is another excellent choice when you want to stretch your hamstrings. 

  • Stand with your feet about 4 feet apart and turn your right foot 90 degrees so your feet are perpendicular to each other.
  • Stretch out your right arm and hold your right ankle.
  • Raise your left arm straight up to the sky.
  • Repeat on the other side.
illustration drawing of woman doing butterfly yoga pose on mat
About Time / Adobe

4. Butterfly pose (badhakonasana)

The butterfly pose has a cool-sounding name and helps open up your inner thigh muscles, which are sometimes overlooked. 

  • Begin in a seated position.
  • Bend your knees and place the soles of your feet together.
  • Interlace your fingers or place your hands on your toes, ankles, or shins.
  • Lengthen your spine and draw your shoulders down and back.
  • You can press your knees further to the floor with your hands or elbows.
man doing cow face yoga pose outside
Pikoso Kz / Adobe

5. Cow face pose (gomukhasana)

This yoga pose works both your shoulders and hips simultaneously for a deep and rewarding stretch. 

  • Start in a seated position with your knees bent and your feet flat on the floor about hips-distance apart.
  • Reach your left arm under and through your left leg so you can grab your right ankle with your left hand.
  • Bring your right ankle toward your left hip and allow your knee to lower.
  • You can also reach one arm over and your other arm under and clasp your hands together behind your back.
  • You can modify this pose with resistance bands or yoga straps.
Man doing seated forward bend yoga pose outdoors on mat
Werner Pfennig / Pexels

6. Seated forward bend (paschimottanasana)

A seated forward bend expands your back and leg muscles, which are important for running.

  • Start in a seated position with your legs straight out in front of you.
  • Hinge at your hips and lean into a forward bend.
  • Walk your hands forward toward your feet as much as you can.
man seated indoors by brick wall on a yoga mat doing seated yoga pose
Klaus Nielsen / Pexels

Add variety to your workout routine with yoga

Yoga adds variety to your workout routine. Runners are known for having tight hips, and these yoga poses help loosen and stretch the hips and strengthen your lower body and core, ready for running. Practicing yoga is also a beneficial way to boost your endurance as a runner because, with stronger muscles and more flexibility and agility, you can probably run longer distances and race in those marathons. 

Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
The 9 best shoes for HIIT workouts
Learn about the pros, cons, and pricing of these top options
Close-up man legs wearing blue sneakers doing step-up exercise in gym

The road to a thousand reps begins with the right shoes on your feet. If you want to jump on the high-intensity interval training (HIIT) trend, you should do so with good shoes. HIIT combines quick bursts of energy with short recovery periods, putting immense strain on your feet.

The right footwear is crucial to provide the stability, comfort, and flexibility needed to withstand explosive movements, lateral jumps, and fast-paced cardio. Below, we have rounded up nine of the best shoes for HIIT workouts.
What is HIIT?

Read more
Research shows runners can lower injury risk by strengthening the hips and core
New study provides another reason to strengthen your hips and core muscles
Trail runner jogging through mountains.

Running is exhilarating, and you can run on the treadmill, in the neighborhood, or out in some of the most enchanting places in nature. All you need is a good pair of running shoes and maybe a few other supplies like a bottle of water, headphones, and a device to play music. Of course, running provides plenty of benefits, but there are also risks. According to Yale Medicine, frequent runners have a higher risk of injury, either from falling or, more commonly, from overuse. A new study published in the British Journal of Sports Medicine shows runners can lower the risk of injury by strengthening your hips and core.
Running is high impact

Running is high-impact because both of your feet aren’t always in contact with the ground. When your foot hits the ground or the treadmill belt as you run forward, there’s an impact on your body, particularly on the bones of your:

Read more
How to do back extensions: Pro tips from a personal trainer
Back extensions are a low-impact exercise that can be done with or without equipment
man using back extension machine

Back exercises aren’t just for bodybuilders or powerlifters—they’re a must for anyone who wants to improve their overall strength, stability, and posture.
Back extensions are versatile enough to be included in any workout routine, whether your goal is to build muscle, get “swole,” or just make daily tasks easier.

Here’s a comprehensive guide on how to properly perform a back extension exercise.
What is a back extension?

Read more