Sport Specific Poses (Asana) for Before, During and After Running

Sport specific yoga poses are a creative way to make the most of your yoga time. Hold poses when either taking a break during an interval run or after speed and endurance work which help rest, stretch and strengthen the feet, legs, hips and back. Malasana (squat pose), it's great for stretching the calves (gastrocnemius and soleus) and strengthening the tibialis; therefore, preventing shin splints. Standing pigeon stretches the hips and glutes while strengthening the quads and increasing proprioception, awareness of the body in space, helping to protect the knees. Dancer pose (Natarajasana) does the same while stretching the quads and hip flexors (runners lunge also stretches the ilio psoas); especially needed after running up hills, or mountains as the case may be.


Standing twists are a great way to release and relax the torso helping prevent side aches. Standing hand to foot (Utthita Jathra Padanghustasana) or the less intense forward hinge (Uttanasana) stretches the hamstrings group. These are a handful of great running poses to help the body feel prime. Choose a few or do them all adding in your favorites. Of course downward facing dog (adho-mukha-svanasana) stretches the entire back of the legs. So lift those tailbones high and sink heels down while lifting toes to strengthen the tibialis (shins). If down dog is easy for you try dolphin by coming down onto elbows – kudos for heels to the ground in this pose!


For more sport specific poses to do with cycling and swimming check out Yoga Journals article, Triple Play, in the August 2014 issue. Oh, and don't skip legs up pose (supta-dandasana). Simply lay on your back and lengthen your legs up holding your legs or feet; using a strap can help. The reverse flow of blood is an excellent way for the feet and legs to feel well rested after activities. Move into shoulder stand for even greater benefits, also helping the hips. My own, personal favorite is Pinca-Hamsasana (Swan Feather Pose), helps my back feel great. Begin in crocodile (nakrasana) - down phase of a triceps push-up, then place the torso on/near the upper-arms and lengthen legs up. Balancing prone butterfly, what I like to call hovering helicopter, is a great transition for feeling balance before lifting the legs.