Top Three Yoga Poses for Runner’s Recovery After a Marathon

Previously, I had the honor of teaching, “Yoga for Runners” at Lululemon in honor of the Baltimore Marathon. My yoga studio, Eclectic Soul Yoga is located on Cathedral Street right on mile 24 of the Baltimore Marathon. Training for a marathon is intense. I wanted to ensure that during the classes that I taught, I hit the muscles that were tight for the participants. The Quadriceps, hamstrings, Hips, and Shoulders. Here are the tops three yoga poses I recommend for Marathon Runners to practice before and after a race.

Downward Facing Dog

1. Downward Facing Dog (Adho Mukha Svanasana): This pose helps stretch the hamstrings, calves, and Achilles tendon, which can become tight after running. It also helps to lengthen the spine and open up the shoulders, which can become hunched over during long runs.

To do this pose, start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Lift your hips up and back, straightening your arms and legs to form an inverted V-shape. Press your heels toward the floor and lengthen through your spine, reaching your tailbone up toward the ceiling. Hold for 5-10 breaths, then release.

Low Lunge (Anjaneyasna)

2. Low Lunge (Anjaneyasana): This pose stretches the hip flexors and quadriceps, which can become tight after running. It also helps to open up the chest and shoulders, improving posture and breathing.

To do this pose, start in a high plank position, then step your right foot forward between your hands. Lower your left knee to the ground and slide your left leg back behind you, keeping your toes tucked. Inhale and lift your chest up, bringing your hands to your right thigh. Hold for 5-10 breaths, then switch sides.

Pigeon Pose (Eka Pada Rajakapotasana)

3. Pigeon Pose (Eka Pada Rajakapotasana): This pose stretches the glutes, hips, and lower back, which can become tight after running. It also helps to release tension in the hips, which can affect your gait and stride.

To do this pose, start in a downward-facing dog pose, then bring your right knee forward and place it on the ground behind your right wrist. Extend your left leg straight behind you, keeping your toes pointed. Inhale and lengthen your spine, then exhale and fold forward over your right leg, resting your forehead on the ground.