If pre-run yoga poses are something you already incorporate into your running routine, then good on you! You might be already caring for your body to assist ensure it will possibly carry you in your runs or jogs for years to return. 🙂 And if not, read on because we’ve got the proper pre-run poses for you!

Based on statistics, almost 60 million people in the US reported recurrently running or jogging.

From reducing stress to improving cardiovascular health, running offers participants each mental and physical advantages. Nevertheless, as with all activities, it is necessary to properly prepare before hitting the treadmill, trails, or pavement.

Enter: pre-run yoga, which supplies you all the correct warm-up it is advisable to prepare your body for the vigors of either short sprints or long-distance runs.
 

 
 

Use These 9 Pre-Run Yoga Poses to Fully Prepare Your Body to Run:

Listed below are a couple of easy stretches to do before you run.
 

1. Sure Angle Pose (Baddha Konasana)

Begin your warm-up with this gentle hip opener.

Let’s try it:

• Begin your warm-up by finding a snug seat
• Bring the soles of your feet together, allowing your knees to splay out to either side
• Gently flutter your legs up and right down to create some movement in your hips, eventually settling your thumbs inside your feet along with your fingers reaching excessive of every foot
• As you inhale, lengthen through your spine
• In your exhale, peel the bottoms of your feet toward the ceiling (almost as should you were opening a book)
• Allow your elbows to softly push into your legs, creating extra space in your hips and inner thighs

 
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2. Downward Facing Dog (Adho Mukha Svanasana)

Promote proper posture whilst you run with this full-body yoga pose.

Let’s try it:

• From Sure Angle Pose, cross your feet and find your way onto all fours
• Spread your fingers wide and root your palms evenly into the bottom
• Send your hips up and back as you bring your head in keeping with your shoulders
• Gently pedal out your feet and switch the eyes of your elbows toward the front of your mat
• Whenever you’re ready, straighten your legs and take your gaze toward your shins
• As you breathe, lengthen your tailbone to create space in your chest and back

 

3. Crescent Lunge with Overhead Stretch (Anjaneyasana)

Open your front body while stretching and strengthening your legs with this pre-run yoga pose.

Let’s try it:

• Begin to transition your right foot forward right into a Low Lunge
• Gently drop your back left knee to the ground
• In your inhale lift your chest to remove your hands from the ground
• Reach your arms overhead and proceed lifting your chest upward
• In your next round of breath, lengthen through your spine
• In your exhale, drop into the pose

 

4. Lizard With Dynamic Movement (Utthan Pristhasana Variation)

Do this next pre-run yoga stretch before you run to further open your hips and hamstrings.

Let’s try it:

• When you’ve accomplished a couple of cycles of breath in your Low Lunge, release your arms down inside your front foot
• As your hands come to the ground, they ought to be in keeping with your toes
• Lift your back knee off the bottom and wiggle your hip forward and back
• Be happy to position your forearms down instead of your hands if that feels accessible to you
• After you’ve settled into the pose, place your left knee back onto the ground
• Next, begin to include some dynamic movement by slowly bending and straightening your front knee
• Repeat your Low Lunge and Lizard on the left side

 
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5. Garland Pose (Malasana)

Fan the flames of your metabolism, improve your posture, and deeply stretch your groin with this difficult pre-run yoga pose. This powerhouse pose will help to stretch your groin, hips, thighs, and ankles – all of that are incredibly necessary for a healthy runner!

Let’s try it:

• From a standing position, bring your feet barely wider than hip-width apart, turning your heels in and your toes out
• Taking your hands to your heart, settle your seat toward the ground, coming right into a deep squat
• Widen your stance until each heels can reach the ground

 

6. Toe Pose

Strengthen the joints in your knees and stretch your ankles and toes with this powerhouse, pre-run yoga pose.

Let’s try it:

• Begin on the ground along with your knees together and your seat resting in your feet
• As you inhale, tuck your toes under, setting the balls of your feet onto the bottom
• To accentuate the pose further, take your knees off of the ground, coming to balance on just the balls of your feet, eventually bringing your hands right into a prayer position
• Release your feet as you come to face, rolling out each ankle as needed

 

 
 

7. Tree Pose (Vrksasana)

Now that you simply’ve accomplished a series of floor poses, you have to be feeling a bit more open throughout the body. Nevertheless, before you start your run, we recommend incorporating just a couple of standing stretches, starting with Tree Pose.

This stretch is incredible for runners (and nearly everyone else) since it not only challenges your balance, but in addition helps to fireside up your core.

Let’s try it:

• Start in Mountain Pose (Tadasana)
• Next, root firmly into your right foot
• Bring your left foot inside your right leg, settling it on either your ankle, calf, or thigh
• Take your hands to your heart or extend them up
• Settle your gaze in front of you
• Hold for a couple of breaths, release, and repeat on the opposite side

 

8. Dancer’s Pose (Natarajasana)

Bring all points of your warm-up together along with your peak standing pose: Natarajasana.

This fun, pre-run yoga pose will challenge your balance, open your front body, stretch your hip flexors and shoulders, and strengthen your core, back, legs, ankles, and feet.

Let’s try it:

• Start in Mountain Pose (Tadasana)
• Press into your right foot and have interaction your core
• Lift your left foot toward your glute
• Reach for the skin of your foot along with your left hand, ensuring that your elbow is open
• Lengthen your spine as you inhale
• In your exhale, kick your left foot into your left hand
• Eventually bring your left thigh parallel with the ground
• Proceed to interact your standing, right leg
• Take a couple of rounds of breath then gently release your left leg, and repeat on the proper side

 
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9. Standing Forward Fold (Uttanasana)

Do that final stretch before you run to make sure your hamstrings are warmed up and able to go!

Let’s try it:

• From standing, bring your feet together and deeply bend your knees
• Fold your chest forward and let your ribs rest in your thighs
• With every inhale, allow your tailbone to elongate toward the sky, perhaps starting to ever-so-slightly straighten your legs
• Challenge yourself to keep up this connection between your upper and lower body by refusing to let your ribs separate out of your thighs
• Let your head hang heavy and release any final tension that should still be lingering
• Hold for a couple of deep breaths

 
 

Practice Pre-Run Yoga Before You Hit the Pavement for All of the Advantages

All nine of those yoga poses are great stretches to do before you run because they’re designed to assist prevent injury, enhance mobility, and increase endurance.

So, while you’re ready, slowly roll up, shake out your shoulders, and provides your laces one final tug. It’s time to hit the pavement!
 
 

Ready for Some Pre-Run Yoga?

Practice Yoga for Runners with Louise Boyd on YA Classes!

With Louise Boyd

22-minutes Class | All Levels

0——0—————July 14, 2022