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3 Simple Yoga Asana Inspired Movements for Runners
Build balance, strength, and fire with these psoas and glute focused dynamic flows
Running is a balance. Runners want mobility in the lower limbs and stability in the core, including the pelvis and back. Too little or much of either, or reverse the two, and running won’t feel great.
The postures I’m sharing below introduce movement into the key joints associated with running (hips, knees, and ankles) and help strengthen key stabilizers (core, glutes, and quads) while offering a stretch for the hamstrings, inner thigh/groin, and psoas.
I encourage you to move from one posture to the other slowly with control. How to do the postures and the ‘why’ of the poses are all explained below. As for reps, focus on bringing awareness to the targeted muscles and joints instead. Go until you feel the engagement, maybe you’ll start building some heat.
They are simple, but trust me, with awareness, slow movement, and control, they are effective.
Simple Balance to Warrior III
How
As straightforward as this movement appears, the ability to balance and move engages the muscles you need for stability in the standing leg and the entirety of your core. Your focus should be on the glute of the raised legs and how the sensation changes when you send the leg back and return it forward. The key here is to move slowly and with control. Find the posture, take a few breaths, and then transition to the next movement. You might feel this after three or five rounds.
If this is too difficult, pause with the raised leg on the ground between postures. Start with simple balance, ground the foot back down, and then move to Warrior III. You may also use a wall or chair to help with balance.
To add on, start in simple balance and move the foot to the knee of the standing leg (outside of ankle on knee, hip opens out) for a standing figure four. Then back to simple balance transitioning to Warrior III.
