Hello, fellow fitness enthusiasts! Are you looking for a way to incorporate yoga into your pre-run and post-run routines? Yoga can help increase your flexibility and mobility, decrease muscle soreness and tension, and improve your overall performance. In this blog, I’ve put together 10-minute yoga sequences to do before and after a run to warm-up and cool down. Let’s dive in!

Warm-Up Sequence 🌅

Before you hit the pavement or trail, it’s important to warm-up your muscles and joints. This 10-minute yoga sequence will help you loosen up and prepare your body for your run.

1. Mountain Pose (Tadasana) 🏔

Begin standing with your feet hip-distance apart and your arms at your sides. Engage your leg muscles and lengthen through your spine. Take deep breaths in and out.

A person standing in tadasana pose with their arms at their sides and legs engaged

2. Downward Dog (Adho Mukha Svanasana) 🐶

From Mountain Pose, exhale and fold forward, placing your hands on the ground. Step your feet back, so that you come into a plank position. From there, lift your hips up and back into Downward Dog. Pedal your feet to warm up your calves and hamstrings.

A person in downward dog pose with their hips lifted up and back, and feet pedaling

3. Low Lunge (Anjaneyasana) 🏹

From Downward Dog, step your right foot forward between your hands. Sink your hips down and forward, bending your front knee. Keep your back leg strong and straight. Lift your arms up towards the ceiling. Repeat on the other side.

A person in low lunge pose with their hips sinking down and arms lifted up towards the ceiling

4. Standing Forward Fold (Uttanasana) 🙏

Step both feet forward to the top of your mat. Fold forward and let your head hang heavy. Grab opposite elbows and sway side to side.

A person in standing forward fold pose with their head hanging heavy and swaying side to side

5. Runner’s Lunge (Hanumanasana) 🏃‍♀️

Step your right foot back into a lunge. Slide your left foot forward, straightening your left leg. Flex your left foot and feel the stretch in your hamstring and calf. Repeat on the other side.

A person in runner's lunge pose with one leg extended forward and the other leg bent back

Cool-Down Sequence 🌃

After your run, it’s important to cool down and stretch out your muscles. This 10-minute yoga sequence will help you relax and recover.

1. Seated Forward Fold (Paschimottanasana) 🧘‍♀️

Begin seated with your legs extended forward. Reach forward and fold over your legs, keeping your spine long.

A person in seated forward fold pose with arms reaching forward and spine long

2. Pigeon Pose (Eka Pada Rajakapotasana) 🐦

Bring your right knee towards your right wrist and extend your left leg back. Square your hips and fold forward. Repeat on the other side.

A person in pigeon pose with one knee bent in front and the other leg extended back, and folded forward

3. Child’s Pose (Balasana) 🧒

Come to your hands and knees. Stretch your arms forward and sit back on your heels, resting your forehead on the ground.

A person in child's pose with arms stretched forward and forehead on the ground

4. Supine Spinal Twist (Supta Matsyendrasana) 🐠

Lie on your back and hug your knees into your chest. Let your knees fall to the right and look to the left. Repeat on the other side.

A person in supine spinal twist pose with knees hugged into chest and legs falling to one side, and head looking to the other side

5. Corpse Pose (Savasana) 💀

Finish your cool-down with Corpse Pose. Lie on your back and let your body completely relax. Focus on your breath and allow yourself to rest.

A person in corpse pose with their body completely relaxed

There you have it! A 10-minute yoga sequence to do before and after a run to warm-up and cool down. Incorporating yoga into your running routine can help you improve your overall performance and reduce your risk of injury. Namaste! 🙏