Yoga for runners: solstice stretches for winter-weary legs
These simple stretches will ease stiff legs and reset tired bodies at the darkest point of winter
The winter solstice is the point when daylight bottoms out and the winter season really feels like it’s taken hold. For runners, that often lines up with cold muscles, shortened strides, legs that feel heavier than they should and a mental drag that’s harder to shake than the soreness. A few well-chosen stretches can help restore some range of motion without turning into a full yoga session. These poses are simple and well-suited to runners dealing with winter mileage and worn-out motivation.
Deer pose
This gently opens the hips without forcing a deep stretch. It’s useful when hips feel stiff from winter running or long stretches of sitting.
Sit on the floor with both knees bent and pointing to the same side.
Place one leg in front of you and the other behind, so your legs form a loose zig-zag.
Sit up tall, or lean forward slightly if that feels comfortable.
Breathe slowly and stay relaxed.
Gate pose
Gate pose stretches the inner thigh and side of the body together, which can ease stiffness that builds from cold runs and layered clothing.
Kneel on one knee with your other leg stretched straight out to the side, foot flat.
Keep your chest facing forward.
Reach the arm on the kneeling side up and gently lean toward the straight leg.
Hold where you feel a stretch, not strain.
Puppy pose
This helps loosen the upper back and shoulders, areas that tend to tighten in winter from hunching and tension.
Start on your hands and knees with hips stacked over knees.
Walk your hands forward a few inches at a time.
Lower your chest toward the floor while keeping your hips lifted.
Stop before it feels like too much.
Toe squat with heel sit
This works the feet, ankles and calves, which often feel stiff in colder weather or bulkier shoes.
Kneel on the floor and tuck your toes under.
Slowly sit back toward your heels until you feel a stretch in your feet or calves.
Stay upright or lean forward slightly if needed.
Hold briefly, then come out carefully.
Hold each pose for about 30 to 60 seconds, breathing normally and staying relaxed. None of these should feel sharp, painful or numbing—if they do, ease out or skip the stretch entirely. Those winter muscles tend to need patience more than pressure, and pushing into discomfort rarely speeds things up.
