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Post-Run Yoga

01.10.18

There is nothing like a good stretch after a run, and that’s why I absolutely love my post-run yoga. While it’s not a good idea to hold long stretches before your run (static stretching), yoga is a perfect way to loosen up after your run. (For more information on stretching for runners, check out my post Stretching for Runnersβ€”Timing.) But what are the best yoga poses to try after a run to help you loosen up and relieve your tight, sore muscles? Keep reading to learn my favorites (and the poses I include again and again in my yoga for runners classes).

Learn the best post-run yoga poses to help you feel great after your runs!

After many years of practicing yoga (and practicing yoga after my runs), I’ve narrowed down some yoga poses that I always do after my runs. I always make sure that I hit all of the major running muscle groups: hips/glutes, calves (Downward Facing Dog is great for that!), hamstrings, and quadriceps. I’ll also usually throw in a stretch or two to help stretch my chest and shoulders. If you’re curious about the general sequence that I follow in my post-run yoga routine, be sure to check out the video below, and read through my favorite poses, which I’ve also included in this pose. I think they’ll help you get in a better stretch after you run!

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Disclaimer: I am a yoga teacher, but I’m not your yoga teacher. Always practice yoga mindfully and if you have any questions, consult with your teacher.

Post-Run Yoga Sequence Video

Post-Run Yoga Poses

Not near your phone? If you’re looking to make up your own sequence, or if you’re not somewhere where you can stream a video, here are my favorite poses to do after my runs:

DOWNWARD FACING DOG – You use your calf muscles so much when you run, and tight calf muscles can cause all sorts of problems for runners, from impairing your running form to contributing to plantar fasciitis (by pulling on the tendons in the ankle that are connected to the same attachment points in the heel as the plantar fascia). Make sure you give your calves some love after your runs! I love that downward facing dog also helps me open my chest and shoulders, too.

Learn the best post-run yoga poses to help you feel great after your runs!

RAG DOLL – For some reason, I always start with a forward fold variation after my runs. It helps me slow down my breathing and my heart rate, and it just feels good to release my upper body and hang in the fold after a good, hard run. Hanging in Rag Doll allows you to release your neck and back while giving you a nice hamstring stretch. It’s okay to bend your knees as much as you need to if you have tight hammies.

Learn the best post-run yoga poses to help you feel great after your runs!

GORILLA POSE – From Rag Doll, I’ll usually switch to Gorilla pose. I love doing Gorilla in my post-run yoga routine because it stretches out my calves and my hamstrings at the same time. Slipping the palms of your hands (or even your fingertips) under your feet helps raise up the toes, allowing the calves to get a stretch, too. This is another pose where you can bend your knees as much as you need to and just let your head hang heavy.

Learn the best post-run yoga poses to help you feel great after your runs!

RUNNER’S LUNGE – Runner’s Lunge is a fantastic stretch for the hip flexors. Pressing your hips forward allows you to get a deeper stretch through the hamstring of the back leg. I had a pretty bad hip flexor injury back in 2012, so please trust me when I say don’t neglect your hip flexors!

Learn the best post-run yoga poses to help you feel great after your runs!

LORD OF THE FISHES POSE – Lord of the Fishes can be tricky, but it’s an awesome stretch for the piriformis, which tends to get tight in a lot of runners. I’m showing a variation of the pose here where I’m using my arm to pull my top leg back toward my torso, giving myself a deeper stretch. The closer in you pull your knee to your torso, the deeper stretch you’ll get.

Learn the best post-run yoga poses to help you feel great after your runs!

KING PIGEON POSE – King Pigeon is a tricky pose, too, but it gives you a great quad stretch, which is why I include it in my post-run yoga routine. However, PLEASE DON’T TRY THIS IF YOU ARE NEW TO YOGA! If you don’t have the right positioning and some flexibility in your hips this can be a really bad pose for the knees, so if you tend to be really tight you might just want to skip this one for a traditional standing quad stretch at the wall. Also check out the quad stretch in the video embedded above.

In King Pigeon, you want to shift your weight forward a bit so you’re resting on the top part of the quad of your back leg, not on your knee. It’s important to listen to your body and to try to balance your weight side to side and front to back so you’re not putting too much pressure in any one place, especially on sensitive joints like your knees. Again, if you try this pose and you feel knee pain, don’t do it!

Learn the best post-run yoga poses to help you feel great after your runs!

PIGEON POSE – Pigeon is my favorite pose to practice at the end of my post-run yoga routine because I can just relax into the pose and chill out for a few minutes. If this is too much for you, try reclining pigeon (full description of how to do the pose here). The key to getting a great stretch from pigeon is to not collapse your weight into the hip of the leg that has the bent knee. You want your hips to be level so you can get the proper stretch through the hip. A block under that hip can help you achieve the right position if you’re having trouble finding the right position.

 

Have more questions about post-run yoga? Want to share your favorite post-run yoga pose? Tell me in the comments!

 

Linking up with Running on Happy, Crazy Running Girl, and Coach Debbie Runs for Running Coaches’ Corner.

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Comments

  1. Pete B says

    02.05.15 at 12:39 PM

    Lizard is my favorite post run pose! The first stretch I do after my run is to stretch out on the couch (after my shower of course). πŸ™‚

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:44 AM

      Love some lizard lunge! I’ll do it as a prep before pigeon to get even deeper. Feels great after a run!

  2. Wendy@Taking the Long Way Home says

    02.05.15 at 12:45 PM

    I love pigeon…I think it’s my favorite pose. But I also like downward dog…it’s just a great overall stretch!

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:44 AM

      You’re absolutely right, down dog is fabulous, too!

  3. Emilie says

    02.05.15 at 1:14 PM

    This is a really great post! I need to be better about stretching after my runs. I typically do yoga the day after a long run, but it would not hurt to do a short 15 minute practice following my mid-week runs as well and this is a really well-rounded group of stretches. Thank you so much for sharing!

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:47 AM

      You are most welcome! I totally agree that a vigorous yoga sesh is a bad idea after a long run, but a little hatha or restorative yoga can help you feel a lot better!

  4. Chels R. says

    02.05.15 at 2:58 PM

    Probably happy baby and child’s pose are my faves!! I have been loving yoga so much lately…love seeing you get your yoga groove on!!

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:48 AM

      I’ve been loving yoga a lot lately, too! Helps me slow down my crazy thoughts. Happy baby is a terrific pose, especially when you really massage your back out on your mat. Love it.

  5. Susie @ SuzLyfe says

    02.05.15 at 4:47 PM

    Pre and Post run yoga for all! I think that it should be required πŸ˜€ I’d be down with that.

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:48 AM

      Haha, I’ll get on board! Let’s start a revolution!

  6. Amy @ Mama Running for God says

    02.05.15 at 5:35 PM

    I do most of the same ones as you, with the exception of the 2nd and 3rd from the bottom. I also put my legs up against the wall. I do that one first. It makes my legs feel amazing and helps the build up of lactic acid (I get shin splints alot).

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:49 AM

      I love doing legs up the wall as restorative yoga after a long run. Helps my legs feel refreshed!

  7. Kristen says

    02.05.15 at 10:55 PM

    Thanks for the tips! My orthopedic doctor suggested more post-run stretching, and I’m also getting into yoga right now. This is exactly what I need!

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:52 AM

      You’re welcome! Hope it helps! πŸ™‚ Feel free to email me if you need any more tips!

  8. Tina Muir says

    02.06.15 at 5:55 AM

    I actually did this yesterday, and it was great! I finished my run at the yoga studio, and did a good class for the first time in months. i really enjoyed it, so YES! i agree with this post!

    • Beth @ Running with the Sunrise says

      02.06.15 at 11:53 AM

      Awesome! Glad you had a great run-yoga combo! And I’m glad to have the Tina Muir seal of approval. πŸ˜€

  9. Sarah says

    02.06.15 at 5:23 PM

    My favorite is definitely pigeon. I sit so much that my hips are always tight regardless of my workouts.

    • Beth @ Running with the Sunrise says

      02.10.15 at 8:12 AM

      I hear ya. I hang out in pigeon for a couple minutes on each side during my yoga sessions for that same reason. πŸ™‚

  10. EB @ Running on E says

    02.09.15 at 7:12 PM

    Pigeon is one of my favorites post run!

    • Beth @ Running with the Sunrise says

      02.10.15 at 8:34 AM

      Me too! My hips get so tight when I run, I think because of the angle of my legs with my wider lady hips.

  11. Lisa @ Lisa Runs for Cupcakes says

    02.10.15 at 9:46 AM

    Oh my, how I love a good piriformis stretch. This was a nagging issue for me this fall so I make sure I pay extra attention to my backside now! And, well pigeon is always a favorite.

    • Beth @ Running with the Sunrise says

      02.16.15 at 11:20 AM

      Me too! It’s funny how the piriformis can become such a huge issue for runners!

  12. Deborah Brooks says

    01.10.18 at 7:58 AM

    Great video! I am sharing in my running group today

  13. Judy @ Chocolaterunsjudy says

    01.10.18 at 1:33 PM

    I’ve never actually heard of gorilla pose — but since my calves area always tight & my hamstrings can usually use some stretching, I’ll be incorporating that.

  14. Rachel says

    01.11.18 at 6:36 PM

    So it’s come to my attention that I have extremely tight hamstrings… WHO KNEW?! πŸ˜‰ What are some good yoga poses for tight hammies?

  15. Debbie says

    01.12.18 at 8:46 AM

    I’m one of those people that love pigeon pose! Which probably means I don’t need it as much as some of the others! πŸ™‚

    PS Will I see you at Blogfest this year?

Trackbacks

  1. Another one bites the dust: 1/8- 14 Weekly Wrap | Chocolaterunsjudy says:
    01.14.18 at 2:37 PM

    […] Post Run Yoga […]

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Hi, I'm Dr. Beth Brombosz! I'm a yoga teacher, running coach, and writer living in Oklahoma. I would love to help you create a healthier, more satisfying life. Join me on the journey!

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Sublimely Fit is a personal blog and all opinions are my own. I am not a medical professional. Please follow the advice of your doctor first and foremost. Although my intent is to do no harm, if you are injured following my opinion or something you have read here, I am not responsible. I am not responsible for comments written by others. Disrespectful or profane comments may be deleted. Privacy: I will never sell your email address or other information. Click here for the full privacy policy.

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