Yoga for Runners — 15 Min

A 15-minute intermediate yoga session focused on yoga for runners. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encouraged

Duration

15 min

Difficulty

intermediate

Equipment

yoga mat, wall (optional support)

Muscle groups

full-body, hamstrings, hips, legs

Exercises

1. 1. Downward-Facing Dog

   1 sets · 2 min total (both sides where applicable) reps

   Lift hips up and back; soften knees and lengthen the spine. Move without pain; breathe normally.

2. 2. Low Lunge

   1 sets · 2 min total (both sides where applicable) reps

   Step one foot forward, lower rear knee, and lift through the chest; switch sides. Move without pain; breathe normally.

3. 3. High Lunge

   1 sets · 2 min total (both sides where applicable) reps

   Bend front knee over ankle, keep back heel lifted; switch sides. Move without pain; breathe normally.

4. 4. Half Split

   1 sets · 1 min total (both sides where applicable) reps

   From kneeling lunge, shift hips back and straighten front leg gently; switch. Move without pain; breathe normally.

5. 5. Triangle Pose

   1 sets · 1 min total (both sides where applicable) reps

   Straighten front leg softly, hinge at hip, and lengthen both sides; switch. Move without pain; breathe normally.

6. 6. Pigeon Prep

   1 sets · 1 min total (both sides where applicable) reps

   From all fours, bring front shin forward and keep hips supported; switch. Move without pain; breathe normally.

7. 7. Figure-Four Stretch

   1 sets · 1 min total (both sides where applicable) reps

   Cross ankle over opposite thigh and draw legs toward chest; switch. Move without pain; breathe normally.

8. 8. Seated Forward Fold

   1 sets · 1 min total (both sides where applicable) reps

   Sit tall and hinge gently from hips; avoid forcing the stretch. Move without pain; breathe normally.

9. 9. Legs Up the Wall

   1 sets · 1 min total (both sides where applicable) reps

   Rest legs vertically against a wall and relax shoulders. Move without pain; breathe normally.

10. 10. Savasana

    1 sets · 3 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.