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Yoga for sprinters: a 25-minute recovery-day class for hip flexors, hamstrings and the trunk

A 25-minute class for sprinters and hurdlers, for rest days, after easy or tempo sessions, or the evening. It lengthens the hip flexors with the glute working and then strengthens them, works the hamstrings before a mild stretch, builds hip and trunk control and one-leg balance, and ends with a slow wind-down. Don't do it in the hours before speed work or within 24 to 48 hours of a race. It doesn't prevent hamstring strains or replace sprinting, strength and conditioning or rehab. The structure is our own and untested.

25 minBeginner16 movesNo equipmentBack · Abs · Hip flexors · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Settle (2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Warm up (about 3 minutes)

  1. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoMove from your pelvisHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. World's greatest stretch4 slow reps each side, 1 round
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoReach up as you turn; shorten the lunge if the hip crease pinchesEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off

Hip flexors (about 5 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis and squeeze the back leg's buttockEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoHands on your hips; tail heavy; lower the back knee if you wobbleEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  3. Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)3 breaths each side
    Advanced · Hamstrings, Glutes, Hip flexors · 3D demoHold your knee at hip height, a hand on the wall; then let go and keep the thigh up for a breathEasier: Tree pose (Vrksasana)Harder: Dancer pose (Natarajasana)

Hamstrings working (about 5 minutes)

  1. Glute bridge3 holds of 20 to 30 s
    Beginner · Glutes, Hamstrings, Abs · 3D demoDig your heels in; lower if the hamstrings crampEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Single-leg glute bridge8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; lower slowlyEasier: Glute bridgeHarder: Barbell hip thrust
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height; lifted leg long and lowEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Hips and trunk (about 5 minutes)

  1. 90/90 hip lift-off3 holds of 5 s each way, each side
    Intermediate · Glutes, Hip abductors, Hip flexors · 3D demoLift with your own muscles; back off for sharp groin painEasier: 90/90 switchHarder: Active pancake lift-off
  2. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoForearm down, lower knee bent to startEasier: Knee side plankHarder: Side plank with leg lift
  3. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoLow and long; skip it if arching hurts your backEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Gentle stretches and rest (about 5 minutes)

  1. Downward-facing dog (Adho Mukha Svanasana)2 × 30 s
    Beginner · Shoulders, Hamstrings, Calves · 3D demoPedal your heels to reach both calf musclesEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoOther knee bent; a mild pull only, about 3 out of 10; skip it after a recent strainEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  4. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly; roll to your side to get up

Tips

  • Once or twice a week on rest days or after easy sessions, never just before speed work or a race: long holds can sap power for a while.
  • Keep your strength and hamstring workout: yoga is an extra, not a swap. No study shows yoga or stretching prevents hamstring strains.
  • After a hamstring strain, use our hamstring injury class until sprinting is pain-free.
  • If arching hurts your lower back, leave out locust, keep the lunges upright and see the warning signs on our yoga for sprinters guide.
  • Stop and call 999 for chest pain or fainting, during this class or any exercise.
  • No trial has tested this class as a whole; its doses come from our yoga for hip flexors, footballers, hamstring injury, strength and rugby classes.

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

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Questions people ask

How long does the yoga for sprinters: a 25-minute recovery-day class for hip flexors, hamstrings and the trunk take?

About 25 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?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 13 of its 16 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.