Unlock Your Inner Flexibility: Deep Yoga Stretches to Revitalize After Running

Following a strenuous run that tests the limits of my endurance, I find unparalleled solace in the restorative power of deep yoga stretches. These stretches alleviate muscle tension, foster flexibility, and contribute to my overall recovery. Merging the vigorous vitality of running with the serene focus of yoga, I engage in post-run stretches that embody a comprehensive approach to health. 

As I perform each stretch, I welcome a wave of serenity through my physique, easing any stiffness and reestablishing equilibrium, all while cultivating a profound synergy between my mind, body, and spirit. 

No matter if I am an experienced athlete or an occasional jogger, incorporating these deep yoga stretches after my runs is a ritual that rejuvenates me, leaving me feeling renewed, balanced, and prepared for the challenges that await.

Benefits of Deep Stretch Practice with Yoga Post-Running

• Muscle Recovery: Running can leave muscles tight and fatigued. Deep yoga stretches help to alleviate this tightness by lengthening and relaxing the muscles, reducing soreness, and promoting faster recovery. Incorporating a deep stretches practice into your routine can significantly enhance flexibility, stabilize joints, reconnect with your breath, focus on body alignment, and also balance out life's challenges.
• Flexibility: Running primarily engages certain muscle groups, leading to tightness and limited range of motion. Yoga stretches target various muscle groups, improving overall flexibility and joint mobility, enhancing running performance, and reducing the risk of injury.
• Improved Circulation: Deep stretches in yoga also promote blood flow to the muscles, aiding in removing waste products such as lactic acid that accumulate during exercise. This increased circulation can accelerate the healing process and reduce post-run stiffness.
• Relaxation and Stress Reduction: The mindful breathing and gentle movements involved in yoga stretch after running promote relaxation and also help reduce stress levels. This can have a positive impact on both physical recovery and mental well-being.
• Alignment and Posture: Running can sometimes lead to muscular imbalances and poor posture. Yoga stretches encourage proper spine and body alignment, helping correct imbalances and promote better posture, enhancing running efficiency and preventing injuries.
• Mind-Body Connection: Deep yoga stretches encourage mindfulness and present-moment awareness, fostering a stronger connection between the body and mind. This heightened awareness can help runners better understand their body’s needs and signals, leading to more effective training and recovery practices. Engaging in a short yoga practice can also significantly impact your physical and mental well-being, preparing you for the day ahead, addressing physical discomfort, and promoting mindfulness and self-care throughout the day.

Yoga Poses and Stretches That You Can Do After a Run

1. Knee Lifts 

Begin in an upright kneeling position on the floor with your knees close together, maintaining good alignment with your upper body. Shift your hips back to your feet and place your hands on your knees. Engage your core and then slowly lift each knee off the floor. Alternately, repeat the movement. Repeat as needed.

To intensify this movement, lift both knees as you lean backward. For a deeper stretch, lift both knees towards your chest. 

Variation 1 - Knee Lifts

Begin in an upright kneeling position on the floor with your knees close together, maintaining good alignment with your upper body. Shift your hips back to your feet and place your hands at the back for support. Engage your core and then slowly lean back as you lift both knees up. Lower your knees to return to the starting position. Repeat as needed.

Variation 2 - Knee Lifts

Begin in an upright kneeling position on the floor with your knees close together, maintaining good alignment with your upper body. Shift your hips back to your feet and place your hands at your side for support. Tighten your abdominal area and then lift both knees towards your nose. Lower your knees to return to the starting position. Repeat as needed.

2. Toe Tucks

Begin in an upright kneeling position on the floor with your knees closed together, maintaining good alignment with your upper body. Engage your core, tuck your toes, then shift your hips back to your feet as you place your hands on your thighs. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

3. Toe Taps 

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core and alternately tap your toes to release tension around your feet and toes. Repeat as needed.

4. Butterfly Pose

For this movement, you have the option to press the soles of your feet together for a classic butterfly pose or keep your legs crossed.

Begin in an upright seating position on the floor  with your legs crossed, maintaining good alignment with your upper body. Place your hands at your back for support. Engage your core and then flutter your knees up and down or move both knees from side to side.

5. Seated Forward Fold

Begin in an upright seating position on the floor  with your legs crossed, maintaining good alignment with your upper body. Engage your core and then hinge through your hips to fold your upper body forward with your head gazing down to the floor. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

6. Baby Cradle Pose

Begin in an upright seating position on the floor, with your knees bent out to the side, maintaining good alignment with your upper body. Lift one leg up and place both arms beneath your raised leg like cradling a baby and slowly move it from side to side. Repeat the movement on the opposite side.

In addition, if this movement is too easy for you, you can do the Variation 1.

Variation 1 - Baby Cradle Pose

For this deep yoga stretches, begin in an upright seating position on the floor, with your knees bent out to the side, maintaining good alignment with your upper body. Lift one leg up and wrap both arms around your raised leg like cradling a baby and slowly move it form side to side. Repeat the movement on the opposite side.

7. Seated Cat-Cow

Firstly, begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees. Secondly, engage your core and raise your head and arch your mid-back. Then, alternate by rounding out your mid-back as you slowly drop your head towards your chest. Repeat the movement, alternating directions. Lastly, change the position of your legs and repeat the movement.

Option to cross your arms across your chest to intensify the movement.

Flow 1

For this yoga flow, start with your right leg and once you have completed the sequence of movements. Repeat it by starting with your left leg. You also have the option to do these yoga flows in a seated position.

8. Gate Pose

Begin in an upright kneeling position on the floor, maintaining good alignment with the upper body. Extend your right leg out to the side, Place your right hand either on your hip or on your leg. Engage your core and then raise your left arm overhead as you bend your upper body to your right side. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

9. Extended Side Angle Pose

From the end position of Gate Pose, lower your left arm as you press your  fingers to the floor, lowering your upper body to the left side. Engage your core and then raise your right arm overhead. Ensure your right arm is in one straight line with your back heel. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

10. Tiger Pose

At this point, lift your extended leg and bend the knee so that your toes are pointed out towards the ceiling. With your right hand, grab your right foot, pushing the foot into the hand. Gently pull your foot towards you, stretching  and opening your hips. Keep your left hand firmly on the floor to keep your balance. Hold the position for a couple of seconds. Relax and then repeat gate pose starting  with your left leg and continue doing the Flow 1.

11. Table Top Pose One Leg Extended Toes 

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Extend your left leg while tucking your left foot. Engage your core and then slowly move your body forward and back to the starting position.  Repeat the movement on the opposite side.

12. Downward Dog

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips.  Tighten your abdominal muscles, push back with your arms, straightening your legs as you lift your hips towards the ceiling. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

13. Downward Dog with Hamstring Stretch

For this deep yoga stretches, form the Downward Dog position. Tighten your abdominal muscles then, bend one knee to lift your heel off the floor, keeping your other leg straight. Return to the starting position and then repeat the movement on the opposite leg, alternating sides with 5 repetitions on each side.

14.  Downward Dog with Bent Knees

At this point, tighten your abdominal muscles and lower your feet flat on the floor. Then, slowly bend both knees down slightly above the floor. After that keep your spine straight. Hold this position for several deep belly breaths through your nose and then out through your mouth.

15. Three-Legged Downward Facing Dog

From the Downward Dog with Bent Knees, straighten both legs. Engage your core and then lift your left leg up with toes pointing towards the ceiling.  Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

16. Lunge to Chest Opener

From the Three-Legged Downward-Facing Dog, lower your left leg and place it between your hands. Raise your upper body up as you place your hands on top of your left knee. Lower your extended leg to the floor. Engage your core and then slowly bend your upper body backward, opening your chest. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

17. Lizard Pose

At this point, lower and plant your hands at the side of your left foot. Bend your elbows to the floor as you lower your head down. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

18. Low Lunge with Quad Stretch

From the Lizard Pose position. Firstly, raise your upper body up, with hands planted on the side for support. Engage your core and bend your back foot up with your toes pointing towards the ceiling. Secondly, grab your foot with your right hand, pushing your foot toward your hips while keeping your gaze towards the sky, looking for a light stretch. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mouth.  Repeat the movement on the opposite side.

19. Low Lunge to Half Split 

At this point, lower your right foot down and place your left hand on the outside of your left foot, with your hands on the side for support, engage your core and then push your hips back to straighten your left leg, and plant your heel on the floor while keeping your hands touching the floor for support. Hold this position for a few belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement starting with 1 set of 5 repetitions. 

Option to bend your upper body forward to intensify this deep yoga stretches movement.

Repeat Downward Dog with Hamstring Stretch

20. Side Bend 

Firstly, begin in an upright kneeling position, maintaining good alignment with your upper body. Shift your hips to your feet. Secondly, clasp your hands together and place it on your left hip. Engage your core and bend your head to the same side. Lastly, hold the position for several deep belly breaths in through your nose and out through your mouth. Repeat the movement on the opposite side.

21. Toe and Heel Lifts

Begin an upright standing position beside a wall with feet hip width apart, maintain good alignment with your head, shoulders, hips and legs.  Place your left hand on the wall for support while your right hand is on your right hip. Engage your core and then lift your toe and heel upwards. Hold the position for a couple of seconds, lower to return to the starting position and repeat the movement in the opposite leg. Repeat as needed.

22. Quad Stretch 

Firstly, begin in an upright standing position beside a wall with feet hip width apart, maintain good alignment with your head, shoulders, hips and legs. Secondly, place your left hand on the wall for support. Engage your core. Bring one heel up against your seat, your foot with your right hand, then slowly push your foot away from you. Lastly, hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite leg.

If this movement is easy for you, you can do the Variation 1. 

Variation 1 - Quad Stretch

Begin in an upright standing position beside a wall with feet hip width apart, maintain good alignment with your head, shoulders, hips and legs. Engage your core. Bring one heel up against your seat, holding your foot with both hands, then slowly push your foot away from you. Hold this position for a couple of seconds. Return to the starting position and then repeat the movement on the opposite leg.

23. Forward Fold

For this deep yoga stretches, firstly, begin in an upright standing position with your feet hip width apart, maintain good alignment with your head, shoulders, hips and legs. Secondly, engage your core and slowly fold your upper body forward as you slightly bend both knees. Place the back of your hands on the floor. Lastly, hold the position for a couple of seconds.

Option to place both hands at the back of your head to intensify the movement.

24. Rag Doll

From the  Forward Fold position, wrap your hands around your elbows and  then slowly move your body from side to side. Repeat the movement as needed.

25. Halfway Lift

At this point, place your hands on your knees to lift your upper body up, keeping your spine straight. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. 

Option to place your hands on your shin or on the floor as long as you can keep your spine straight.

Repeat Knee Lifts Variation 2

26. Wide Legged Child's Pose

Firstly, begin in a 4-point position with your hands under your shoulders and your knees under your knees, wider than hip width apart. Secondly, engage your core and shift your hips back to your feet as you extend your arms overhead or bend your elbows into a prayer position. Lastly, lower your chin or your forehead to the floor and relax your mid-back area for a light stretch.

Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

27. Thread the Needle

From the Child’s Pose position. Inhale as you extend your right arm towards the sky, keeping your gaze upward, and on your exhale, thread the same arm under your left arm and lower with your palm facing upward, lowering your shoulder as you rest the side of your head on the floor. Hold the position for a couple of seconds. Then, return to the starting position and repeat the movement on the opposite side.

Additionally, if your range of motion allows, you can place your arm at your mid back to intensify the movement. But if you have pain in the neck, return to the child’s pose.

28. Single Knee to Chest

Firstly, lie on your back on the floor with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Secondly, tighten your abdominal area, bend one knee, and then use your hands to pull it towards your chest. Look for a light stretch in the hips and lower back. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Lastly, relax and return to the starting position. Repeat the movement on the opposite side.

29. Happy Baby 

Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Lift your legs to bring your knees toward your shoulders and grab your toes with your hands. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

Moreover, to intensify this deep yoga stretches, you can gently rock your lower spine from side to side, extend each leg alternately to the side, or straighten both legs out to the sides.

While there isn’t an abundance of research specifically on the relationship between yoga and running performance, some studies highlight the advantages of doing post-run yoga stretches.

Benefits of Post-Run Yoga Stretches

1. Biomechanical, Healing, and Therapeutic Effects of Stretching

• A comprehensive review examines the effects of static stretching (SS)⁽¹⁾ on flexibility and other physiological characteristics.
• SS increases muscle and joint flexibility, decreases muscle stiffness, and elevates joint range of motion (ROM).
• It also improves the length of the “muscle-tendon” morpho-functional unit and enhances joint, muscle, and tendon movements.

2. Reducing Inflammation and Stress from Running

• Yoga can help reduce physical stress resulting from running.
• One study found that yoga can also reduce inflammation (which can result from exercise) in people who perform moderate and strenuous workouts.

3. Post-Exercise Stretching and Recovery

• A systematic review and meta-analysis of randomized controlled trials
• Evaluated the effectiveness of post-exercise stretching.
• While the jury is still out on whether post-activity stretching directly affects performance, it’s clear that yoga provides key elements for runners.
• Incorporating yoga-based stretches into your cool-down routine can aid recovery, reduce muscle soreness, and also enhance overall well-being.