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Yoga for triathletes: a 25-minute class for the swim, bike and run on an easy day

A 25-minute class for an easy day, after an easy session or in a taper week, once or twice a week. It works the upper back and shoulder blades for the swim, the front of the hips, the back and the neck for the bike, the calves, hamstrings and glutes for the run, and one-leg balance, then ends with rest. The structure is our editorial choice: no trial has tested yoga in triathletes, and stretching doesn't prevent running injuries. Keep your strength sessions; our yoga for swimmers, cyclists and runners classes go deeper into each sport.

25 minBeginner14 movesA wallBack · Shoulders · Hip flexors · Neck · Hamstrings · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoNo holds: breathing practice belongs on land, never held in the waterEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Swim: upper back and shoulder blades (about 6 minutes)

  1. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoTurn from the ribs, hips stillEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKeep the top arm low if your shoulder feels looseHarder: Thoracic rotation
  3. Prone Y-T-W raises1 round of 8 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoDraw your shoulder blades down and together before the arms liftEasier: Wall angelHarder: Bent-over reverse fly
  4. Thread the needle (Parivrtta Balasana)30 to 45 s each side
    Beginner · Back, Shoulders · 3D demoHips over knees; let your head restEasier: Side-lying open bookHarder: World's greatest stretch

Bike: hips, back and neck (about 5 minutes)

  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. Sphinx pose (Salamba Bhujangasana)2 holds of 20 to 30 s
    Beginner · Back, Abs, Chest · 3D demoOnly if leaning back eases your backHarder: Cobra pose (Bhujangasana)
  3. Chin tuck10 × 5 s holds
    Beginner · Neck · 3D demoGlide your head back, chin levelEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Run: calves, hamstrings and glutes (about 6 minutes)

  1. Downward-facing dog (Adho Mukha Svanasana)2 × 50 s
    Beginner · Shoulders, Hamstrings, Calves · 3D demoPedal your heels; with pain where the Achilles meets the heel, bend your knees and keep your heels liftedEasier: 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 onlyEasier: 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 demoNever press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

One leg (about 2 minutes)

  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)

Rest (about 4 minutes)

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOptional. With glaucoma or blood pressure that isn't controlled, keep your hips flat on the floorHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoLet your breathing slow

Tips

  • After easy sessions, on rest days or in a taper week, not straight before speed work or a race: long holds just before hard efforts can sap power for a while.
  • A strong yoga class counts in your training load; this gentle one is closer to rest.
  • Breathe slowly on land only. Never practise breath-holding or over-breathing in the pool: it can cause a blackout underwater without warning.
  • Skip hot yoga in the 24 hours before a long race. It isn't heat training: acclimatise with 1 to 2 weeks of exercise in the heat.
  • Keep your two strength sessions a week: our strength workout for triathletes covers them.

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 triathletes: a 25-minute class for the swim, bike and run on an easy day 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?

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. 9 of its 14 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.