FLEX TIME

Yoga isn't just for folks who can already bend like a pretzel. In fact, tight, inflexible runners stand to gain the most.

Strike A Pose

This regimen of basic yoga poses (asanas) was developed specifically for runners by certified instructor Jeff Logan of Body + Soul Yoga in Huntington, New York. Each pose strengthens and stretches muscle groups that will benefit your running. Unless otherwise noted, hold each pose for 30 seconds to one minute, and repeat each one right after the other. Do this sequence two or three times a week.

1: Bound angle pose (Baddha Konasana)
Benefit: Stretches and "opens" the hips and groin, which will improve your range of motion and create a more efficient running stride.

Technique: Sit on the floor with your back against a wall and the soles of your feet together. Move your heels toward your groin as much as you can. Exhale, and press down with your legs. Keep your "sit bones" grounded and your arms and shoulders relaxed as you hold the pose. (This pose can be held for up to five minutes.)

2: Downward-facing dog pose (adho Mukha Svanasana)
Repeat after chair pose (3) and hero pose (4)
Benefit: Stretches the glutes, hamstrings, and Achilles tendons. Opens the shoulders and the chest to enhance breathing, and stretches and loosens the shoulders so they can be more relaxed while running.

Technique: Sit on your heels with your arms extended and forehead on the floor. Spread your fingers; press your palms into the floor. Keep your hands in this position. Lift your hips, tuck your toes, and extend your legs. Turn your buttocks up toward the ceiling; stretch your heels toward the floor.

3: Powerful legs pose, a.k.a. "chair" pose (Utkatasana)
Benefit: Stretches and strengthens the legs, particularly the quadriceps and ankles. Stretches and strengthens the shoulders and chest.

Technique: From a standing position with feet hip-width apart, extend your arms over your head, keeping your shoulders relaxed. Exhale as you bend your legs until your thighs are nearly parallel to the floor. (Visualize yourself sitting in a chair.) Keep your heels flat on the floor.

Race Recovery Squat Stretch

Stretch Your Calves Correctly

A Better Way To Stretch Your Back

How Flexible Are You?

How To Stretch Your Calf Muscles

See All Discussions