Yoga for Runners: Warm Up & Cool Down

So I’ve realized that I’ve gotten away from posting my regular “Yoga for Runners” poses and I really want to get back to doing it…I just need to wait for my “photographer” to be available to take some pictures for me!

Yoga Pose Out Take

Yoga Pose Out Take!

In the meantime though, I thought I would share some great short warm-up and cool-down sequences that I found while doing some research for a guest post I wrote for Run Fast Mama.


It’s important to warm up your muscles before heading out for a run to avoid injury, and yoga is a great way to do this!  While you don’t want to do static poses or stretching when your muscles are cold, dynamic poses & movement are a great way to get your body ready to head out!

I learned this short routine at a workshop I took with Sage Rountree, an internationally recognized authority on yoga for athletes – she actually called this “Parking Lot Yoga” since you can do it as a warm up right in a parking lot before a run and not have to worry about sitting or putting your hands down on the ground!

Repeat this series 5 times on each side moving fluidly with your breath.

  • Begin in mountain pose (standing)
  • Lift arms over head and lift one knee so that thigh is parallel to floor
  • Step back with raised leg into an arrow lunge position
  • Transfer weight into original standing leg for warrior III
  • Bring raised leg forward back into knee lift
  • Lower leg back to mountain pose

You can view a video of this sequence HERE.

Runner's World Warm Up

Cool Down & Flexibility

Let’s face it, runners aren’t usually known for being the most flexible bunch, but a little extra flexibility can go a long way when it comes to muscle recovery and preventing injury.  This short post run sequence targets the hamstrings, quadriceps, piriformis and hips and is a great way to end your run!

Hold each pose for 3-5 long deep breaths, repeating the sequence on each side. 

  • Triangle
  • Triangle Forward Bend (Pyramid)
  • Lunge
  • Pigeon
  • Head to Knee Pose
  • Happy Baby

You can view a video of this sequence HERE.

Runners World Pigeon Pose

Here are some of my favorite resources for additional information on yoga for runners:

  • You can also find Yoga for Athlete’s specific classes with Sage on (and they offer a 15 day free trial!)
  • The videos I provided are from Runner’s World website and there are a lot more where they came from (they are under Training & Plans / Stretching) – while I haven’t tried this IT Band specific one myself, I sent it to Christine from We Run Disney to try the other night and it sounds like it worked well for her!


Stop back on Monday and I’ll be giving away

a 1 year membership to!

11 thoughts on “Yoga for Runners: Warm Up & Cool Down

    • Hahaha! Oh I totally laughed out loud when I read your comment! Glad I posted that pic…I was looking for a “good” yoga picture to include and I kept laughing at myself falling off the bench and decided to just use it!

  1. What a great warm up (and cool down for that matter). I am definitely going to start incorporating these into my routine.

Leave a Thought!

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s