10 Yoga Poses for Runners


10 Bikram Yoga Poses for Runners

By: Marie Ty | Photos by: Marilyn Dee (@deeyogini)

Bikram Yoga is a series of 26 postures and 2 breathing exercises. Practicing Bikram Yoga has been proven to help with weight loss, improve blood circulation, support injuries and relieve back pains, continuous practice also improve your concentration, patience, and determination.

Bikram allows you to work the mind and body connection which helps develop focus and discipline. The postures strengthen and stretch your body, at the same time, help you find your balance and build your endurance. Yoga is a good variation for any type of exercise, especially for running. It allows the body to do the following: strengthen and stretch, increase range of motion, regulate breathing and maintain posture, and improve focus and concentration.

Here are 10 postures that can help runners and its benefits:


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#1 Triangle Pose (Trikanasana)

– Strengthens the legs, knees and ankles
– Opens chest and shoulders as you stretch both arms
– Uses all muscle groups (core, back, arms, legs, shoulders, ankles)
– Opens and increases flexibility of the hip and shoulder joints
– Enables the use of core strength to provide balance and develop focus

Standing Separate Leg Stretching Pose

#2 Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana)

– Strengthens and stretches hamstrings and quadriceps
– Lengthens and stretches the spine
– Opens and adds flexibility to hips joints

Half Tortoise Pose

#3 Half Tortoise Pose (Ardha-Kurmasana)

– Increases flexibility of hip and shoulder joints (and stretching of the spine)
– Stretches the lower part of the lungs, then increases lung capacity
– Relaxes the body, mind and breath

Camel Pose

#4 Camel Pose(Ustrasana)

– Opens the chest to increase lung capacity
– Improves flexibility of the spine (deep compression in the spine); stretches the front side of the body
– Improves flexibility of the hip flexors

Awkward Pose

#5 Awkward Pose (Utkatasana)

– Strengthens the quadriceps, hips, calf muscles and abdominal muscles
– Stretches the ankles, feet and toes
– Improves the flexibility of hip joints

hand to feet pose

#6 Hands to Feet Pose (Pada-Hastasana)

– Strengthens and stretches hamstrings and spine
– Relaxes neck and shoulders
– Improves flexibility of the spine

Wind Removing Pose

#7 Wind Removing Pose (Pavanamuktasana)

– Improves the flexibility of the hip joints
– Strengthens the abdominal wall, thighs and hips
– Strengthens the biceps and triceps


#8 Bow Pose (Dhanurasana)

– Opens the chest to increase lung capacity
– Also improves flexibility of the spine
– Strengthens the front side of the body (throat, chest, and shoulders)

Toe Stand

#9 Toe Stand (Padangustasana)

– Improves stability and balance
– Improves knee and hip flexibility
– Increases flexibility of the toes, ankles, knees and hips

Spine Twisting Pose

#10 Spine Twisting Pose (Ardha-Matsyendrasana)

– Increases flexibility of the spine and hips
– Opens chest and shoulders
– Improves the range of motion of joints in the body

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  1. #3 half tortoise pose & #10 spine twisting pose. Both safe spine training we did on my previous comp. great benefit for the lower back.


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