A yoga teacher recommends these four poses for better running

woman performing a runner's lunge with arms extended upward in a living room setting on a blue exercise mat

(Image credit: Getty Images)

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Garland pose
Downward-facing dog
Runner’s lunge
Reclining hand-to-big-toe pose
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published 8 February 2025

Yoga can enhance flexibility, balance and mobility while alleviating muscle tightness—making it an excellent complement to running. However, many runners struggle to know where to begin or attempt to follow advanced yoga routines that aren’t tailored to their needs.

Ashley Galvin, a yoga instructor at Alo Moves has shared four essential yoga poses for runners with Fit&Well. Practicing this routine consistently—either before or after a run—can help reduce your injury risk and even improve running performance.

Ashley Galvin

Galvin began teaching yoga in 2011 and has since taught workshops, retreats, and classes all over the world. Her strong, dynamic flows help cultivate body awareness, empower others to embrace their unique gifts, and give students a deep understanding of their yoga practice.

Garland pose (malasana)

A man performs a yoga garland pose in a white room on a mat. He is in a deep squat position, with his toes pointing outwards and his hand in prayer position, elbows pushing against his knees. We see a floor-length window behind him and two low wooden chairs.

Stand with your feet hip-width apart or slightly wider, toes pointing slightly outward.
Bend your knees and lower your hips into a deep squat, keeping your chest lifted and your back straight.
If your heels don’t touch the ground, try opening your feet a bit wider or place a blanket or cushion under them for support.
Hold for 20-60 seconds or as long as comfortable.

How it helps: "Malasana deeply stretches the hip flexors, inner thighs and groin, which can become tight from running," Galvin says. This pose also helps improve ankle mobility and strength—essential for running efficiency and stability.

Downward-facing dog (adho mukha svanasana)

A woman performs downward facing dog in a room on a mat. Her hands and feet are on the mat and her hips are high in the air, so her body forms an inverted V shape. Behind her we see a leafy plant, a couch with a cushion, and shelving with document boxes.

Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips.
Tuck your toes and slowly lift your hips toward the ceiling to create an inverted V-shape with your body, extending your spine so it’s flat.
Feet should be hip-width apart, keeping a bend in your knees if your heels don’t touch the floor.
Press your hands firmly into the floor, keeping your arms straight.
Hold for 30 seconds to 2 minutes allowing gentle movement to deepen the stretch in your hamstrings, calves and back.

How it helps: Downward dog is one of the best yoga stretches for beginners, improving shoulder mobility and alleviating lower-body tension.

"The downward-facing dog pose stretches the hamstrings, calves, quads, and spine and promotes overall body strength and balance," says Galvin.

Runner’s lunge (anjaneyasana)

A woman performs a runners lunge in a sparse room on a mat with yoga blocks. Her right leg is in front of her, foot planted on the floor and knee at a right angle, while her left leg lies on the ground behind. Her hands rest on two yoga blocks near her hips.

From a standing position, step one foot back, bending your front knee to roughly a 90° angle, extending the other leg behind you so the top of your foot is flat on the floor.
Rest your hands on your front knee or use yoga blocks for balance.
Gently press your hips forward to deepen the stretch.
Hold for five to 10 breaths.

How it helps: Galvin says this lunge is a deep stretch for the hip flexors, quads and hamstrings, which are all important when running. This pose also improves lower-body strength and stability.

Reclining hand-to-big-toe pose (supta padangusthasana)

A woman lies on a mat in a bedroom performing reclining hand-to-big-toe pose. She is on the ground, with her left leg extended on the floor and her right leg extended above her. She holds her right foot in her hands and is pulling it towards her head. Behind her is a floor bed and low wicker lamps.

Lie on your back with your legs extended and arms by your sides, palms facing down.
Bend one knee and bring it toward your chest.
Hold your right calf or the back of your thigh with both hands. If you have a yoga strap, you can loop this around the arch of your foot. Keep your other leg extended and relaxed on the floor.
Slowly straighten your lifted leg upward, keeping a slight bend in the knee if you have tight hamstrings.
Reach your hands to hold your big toe or hold the strap.
Hold for as long as comfortable or for around 10 breaths.

How it helps: According to Galvin, this pose is ideal for stretching the hamstrings, which are often tight in runners. It also opens up the lower back and improves ankle mobility.

Shop yoga mats

You'll need something soft and supportive underneath you for this routine. All of the below options come from our round-up of the best yoga mats and have been given thumbs-up by our testers.

Manduka ProLite

Liforme yoga mat

Jade yoga travel mat

Matthew Mace: Matthew is a content writer for health and wellness brands. He has a degree in Sport, Exercise and Physical Activity from the University of Durham and has written for brands like Livestrong, STYRKR, and the Road Cycling Academy. When he’s not writing, he enjoys training, watching Formula One, and reading a good novel.