Easy yoga moves for running recovery

Allowing your body time for recovery is just as important as the hours you put into training before a race.

Easy yoga moves for running recovery

Runners especially have to be able to rest as effectively as possible in order to be able to run hard.

One of the best ways to promote post-run recovery is to “invert” your legs (put them upside down), which helps to drain and recirculate any excess fluid.
So, whether you’ve run a marathon or are training for your first 5k, to help you make a quick and speedy recovery our expert yoga instructor Erin Taylor at Jasyoga has given us the 3 best stretches for your hips and hamstrings to maximise your recovery.

Figure 4 at the wall

  1. Lie on your back and put your feet flat on the wall so that your knees are bent at about a 90-degree angle. If your back feels uncomfortable or your quads feel tense, move a bit further away from the wall.
  2. Cross your right ankle over your left knee, keeping the foot flexed.
  3. Make sure both sides of your waist are even — if not, back up further from the wall.
  4. Rest your arms along your sides with your palms facing up.
  5. Add a little rock side to side. It’s small. Notice how the stretch changes as you change the angles.
  6. Find a spot where there’s a lot of sensation but it’s not a struggle, and pause there.
  7. Hold for 10 deep breaths before switching sides.

Butterfly at the wall

  1. With your legs still on the wall, bring the soles of your feet together so that your knees move apart. Back up further from the wall if needed.
  2. Rest your arms along your sides with your palms facing up.
  3. Hold for 10 deep breaths.

Legs up the wall

  1. Extend your legs up the wall.
  2. Keep your knees bent a little and turn your feet away from each other slightly.
  3. Rest your arms along your sides with your palms facing up.
  4. Stay and relax for 10 minutes.

Images courtesy of James Finlay Photography.

For more yoga tips and to learn how to boost your running with Jasyoga videos get in touch with Erin Taylor at Jasyoga or visit her video hub and use #BalanceFTW.

Join now for free!

Get fitter, stronger, faster with The Running Bug.

Trending now

  1. Easy banana protein shake

  2. 6 steps for runners to prevent and fix a stitch

  3. 5 training tips for new runners

  4. Running and pregnancy: should you run in the first trimester?

You might also like


You must be signed in to view or add comments.

Sign in or Join


Oops, something went wrong.