Yoga for runners: super simple moves you can do tonight
These four easy yoga moves are quick, beginner-friendly and actually useful
Most runners know they should do more stretching and mobility, but long routines feel like homework, and the usual poses get old fast. You don’t need anything fancy to loosen up after a run—just a few shapes that feel good right away and don’t ask your body to do anything dramatic. Here are four easy moves you can try on the living-room floor tonight, each one doing something useful for tight, overworked runner legs.
Bananasana (side-body stretch while lying down)
This opens the side body, outer hip and the area along the IT band without forcing anything. It’s a gentle way to soften the spots that tighten from repetitive forward movement.
Lie flat on your back with legs straight.
Slide both feet toward the right corner of your mat.
Reach both arms overhead, and lean them slightly to the right.
Keep your left hip down so you feel a long stretch along your left side.
Stay for 30–60 seconds, then switch sides.
Thread the needle (shoulder and upper back reset)
A tight upper back affects breathing and posture more than you might think. This move unwinds that stiffness, so your chest can open and your arm swing feels smoother.
Start on hands and knees.
Slide your right arm underneath your left arm (like you’re threading it through).
Let your right shoulder and side of your head rest on the floor.
Your left hand can stay down or stretch forward.
Hold for 20–40 seconds, then switch arms.
Reclined figure 4 (friendly hip release)
This pose targets the deep hip rotators—key muscles that tighten from mileage and can contribute to knee or IT band discomfort.
Lie on your back with both knees bent.
Cross your right ankle over your left knee.
Thread your hands behind your left thigh and gently draw it toward you.
Keep your shoulders relaxed on the floor.
Hold 30–45 seconds per side.
Low lunge with a quad reach
This stretch lengthens the quads and hip flexors, two areas that tighten from both running and sitting. Loosening them can help your stride feel less boxed in.
Step your right foot forward into a lunge and lower your left knee to the floor.
Keep your chest lifted and tuck your hips slightly to feel the stretch in front of the left hip.
If your balance is steady, reach back with your left hand and catch your left foot.
Hold lightly—no yanking.
Switch sides after 20–30 seconds.
Add any of these exercises to your routine when you have a couple of moments, or move through them all for a short, soothing stretching session. A stretch should feel like a stretch—never sharp pain, burning or numbness. If anything feels off, ease out right away.
