Health

Yoga Stretches for Runners

By Ann Pizer, About.com Guide

Updated September 09, 2011

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

See More About:

It's important for runners to stretch in order to improve flexibility, which helps prevent injuries. The following sequence of yoga stretches targets the major muscle groups used when running. These stretches should be done when the muscles are already warm. Doing a few sun salutations is a good way to warm up.

1. Reclined Big Toe Pose - Supta Padangusthasana

Begin by lying on your back to stretch the legs. This is a great stretch for the calves and hamstrings. Try alternating between a pointed and flexed foot. If you don't have a yoga strap, any belt will do. Do both legs.

2. Head-to-Knee Pose - Janu Sirsasana

Next, sit up for janu sirsasana, which looks a lot like a classic runners' stretch for the calves and hamstrings. Do both sides.

3. Cobbler's Pose - Baddha Konasana

Bring the soles of the feet together for baddha konasana, a stretch for the groins and hips.

4. Half Lord of the Fishes Pose - Ardha Matsyendrasana

This is a basic spinal twist to stretch the back and shoulders. Do both sides.

5. Cow Face Pose - Gomukhasana

A great hip stretch, but we're mostly interested in the triceps here, so if the leg position is too uncomfortable, you can just sit cross-legged. Stretch both sides.

6. Downward Facing Dog - Adho Mukha Svanasana

Now let's move into some standing poses. Downward facing dog is wonderful for stretching the calves, hamstrings, and shoulders. Pedal the feet slowly to really work into the calf muscles.