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Yoga flows

Yoga for runners: 20 minutes after a run or on a rest day

A 20-minute yoga cool-down for runners, built on the routine a recovery trial used after hard interval training and on our post-run stretches. Do it after an easy run, on a rest day or in the evening, once your breathing has settled. It won't prevent injuries or make you faster on its own: it's a calm way to loosen up and wind down, alongside your strength training. Go to a gentle stretch, not your limit, and come out of any pose that brings on sharp pain, tingling or numbness. Before a run, use our runner's warm-up instead, with 2 or 3 slow sun salutations if you like.

20 minBeginner11 movesA wallBack · Shoulders · Hamstrings · Hip flexors · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLying or sitting, once your breathing has come down after the runEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Child's Pose (Balasana)50 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wideHarder: Extended puppy pose (Uttana Shishosana)

Calves and hamstrings

  1. Downward-facing dog (Adho Mukha Svanasana)2 × 50 s
    Beginner · Shoulders, Hamstrings, Calves · 3D demoPedal your heels: bend one knee, then the other, to reach both calf musclesEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)

Hip flexors

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis underEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Warrior I (Virabhadrasana I)50 s each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoBack heel down; a shorter stance if the back calf or Achilles complainsEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)

Balance

  1. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Hamstrings and glutes

  1. Head-to-knee pose (Janu Sirsasana)50 s each side
    Beginner · Hamstrings, Back, Adductors · 3D demoSit on a folded blanket and bend the knee; skip it with pain at the sitting boneHarder: Seated forward fold (Paschimottanasana)
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoSkip it with pain on the outside of the hipHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStraight leg up, other knee bent; skip it with pain at the sitting boneEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Rest

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOptional; with glaucoma, skip it or keep your hips on the floorHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoShorter than the pose's own page, as in the trial

Tips

  • After easy runs, on rest days or in the evening. Don't do long holds just before speed work, hills or a race: holds of a minute or more per muscle can sap power for a while.
  • Keep your strength sessions: our strength training plan for runners has two a week, and strength training has better evidence for running economy and injuries than stretching.
  • With pain on the outside of the hip or at the sitting bone, leave out the head-to-knee pose, figure four and strap hamstring stretch, as our post-run stretches advise.
  • Before a run, use the runner's warm-up instead, with 2 or 3 slow sun salutations if you like.
  • Pain in one spot on a bone that gets worse with each run, or aches at night, can be a stress fracture: stop running and get it checked.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

20 minBeginner7 movesNo equipment

Questions people ask

How long does the yoga for runners: 20 minutes after a run or on a rest day take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.