Yoga Sequences for Runners

🧘‍♂️ 1. Post-Run Yoga Sequence (10–15 minutes)

Purpose: Alleviate muscle tightness, improve flexibility, and expedite recovery after a run.

Sequence:

1. Downward-Facing Dog (1 minute)Stretches calves, hamstrings, and shoulders. Pedal the feet gently to ease into the stretch.

2. Low Lunge (Anjaneyasana) – Right & Left (1 minute each side)Opens hip flexors and relieves tension from long runs.

3. Half Splits (Ardha Hanumanasana) – Right & Left (1 minute each)Targets tight hamstrings and calves.

4. Seated Forward Fold (Paschimottanasana) (1–2 minutes)Releases the lower back and hamstrings.

5. Reclining Spinal Twist – Right & Left (1 minute each)Gently decompresses the spine and supports recovery.

6. Savasana (Resting Pose) (2 minutes)Focus on slow, deep breathing to calm the nervous system.

🧘‍♀️ 2. Rest Day Recovery Yoga (20–30 minutes)

Purpose: Facilitate active recovery, reduce soreness, and promote muscle repair on rest days.

Sequence:

1. Child’s Pose (2 minutes)Encourages full-body relaxation and gentle hip release.

2. Thread the Needle (1 minute each side)Opens shoulders and upper back – helpful for posture after long runs.

3. Lizard Pose (Utthan Pristhasana) – Right & Left (2 minutes each)Deep stretch for the hips and inner thighs.

4. Supine Hamstring Stretch (using a strap or towel) – Right & Left (2 minutes each)Restorative stretch that gently opens the back of the legs.

5. Happy Baby Pose (2 minutes)Relieves lower back tension and decompresses the spine.

6. Supported Bridge (use a block or cushion) (3 minutes)Passive opening for the hips and chest; encourages circulation.

7. Legs Up the Wall (Viparita Karani) (5 minutes)Excellent for flushing out fatigue, reducing swelling in the legs, and calming the nervous system.

   
   
   
   
   
   

🌙 3. Evening Yoga to Unwind After Running (15–20 minutes)

Purpose: Enhance sleep quality, calm the mind, and release deep tension after evening runs.

Sequence:

1. Seated Neck Rolls & Shoulder Shrugs (2 minutes)Releases upper body tension and improves posture awareness.

2. Cat-Cow Stretch (1–2 minutes)Mobilises the spine and eases stiffness from running posture.

3. Butterfly Pose (Baddha Konasana) (2 minutes)Opens the hips and inner thighs.

4. Reclined Figure Four Stretch – Right & Left (2 minutes each)A gentle glute stretch, great for releasing the piriformis and outer hips.

5. Supine Twist – Right & Left (2 minutes each)Releases the spine and supports digestion and relaxation.

6. Guided Breathing in Savasana (Box Breathing or 4-7-8) (5 minutes)Soothes the nervous system and prepares the body for rest.

 These short sequences can be easily integrated into your training schedule or if you want a more guided yoga practice why not get along to one of our classes in the Studio. E mail info@santoshayogastudio.co.uk or call on 028 92 63 44 64.