3 yoga poses to put a spring in your step

Spring is here, and if your legs are stiff from logging winter miles, it’s time to reset. These three yoga poses aren’t your usual stretches—they’re built to target the areas runners need most while waking up the body for the season ahead. No fluff, just practical poses with quick modifications to fit your flexibility level.

The rooted runner stretch

This deep lunge variation opens up tight hip flexors and quads, helping to improve stride length and reduce post-run stiffness.

Start in a low lunge with your right foot forward and left knee down.

Shift your weight slightly forward, keeping your back straight.

Reach your left arm overhead and slightly lean to the right for a deeper hip stretch. Hold for 30 seconds, then switch sides.

Modification: If balance is an issue, keep your hands on your front thigh instead of reaching overhead.

Spring squat with twist

This squat variation improves ankle mobility and strengthens stabilizing muscles, reducing injury risk.

Stand with feet hip-width apart and lower into a deep squat, bringing your hands to your chest.

Shift your weight slightly forward while keeping your heels down.

Twist your torso to the right, pressing your left elbow into your right knee. Hold for 20 seconds, then switch sides.

Modification: Place a rolled-up towel under your heels for support if your heels lift, and stay near a wall for support if needed.

Rag doll reboot

Loosens hamstrings, releases lower back tension and helps with post-run recovery.

Stand with feet hip-width apart and hinge at the hips to fold forward.

Let your head hang and bend your knees slightly (more if needed).

Grab opposite elbows and gently sway side to side. Hold for 45 seconds, then slowly rise up.

Modification: Rest your hands on blocks if you can’t reach the floor comfortably.

Add one, or all, of these to your routine post-run or on a rest day to feel recharged when you next charge out the door.