Avoid Serious Ankle Injuries With These 5 Best Yoga Poses for Runners

For serious runners, ankle injuries are a big threat. But adding a little yoga to their daily routine will prevent injury, improve balance, and help make their run more efficient. Start your workout fast with these five best yoga poses for runners.

1. The dog upside down

Since running routine results in shin splints as well as knee or ankle injuries, it’s important to focus on postures that stretch and lengthen the body.

• When properly executed, the upside-down dog lengthens the back while stretching the hamstring muscle and opening the hips.
• As you strike the pose, focus on keeping your back straight, lifting your hips, and pushing your heels as close to the floor as possible.
• Since it’s important to avoid bending the spine, try bending your knees if your heels can’t reach the floor.

2. The clamp

Start on the floor with your legs extended in front of you and your back straight.

• Bend forward at the hips while keeping your knees straight and trying to touch your toes with your fingers.
• Grab your thighs, ankles, or toes and hold this pose for at least five breaths.

Since runners tend to have very tight hamstrings, it might be difficult to get your legs flat.

• To overcome this, place a block under your hips to lift your body off the floor and lengthen your legs.

3. The bridge

Runners tend to only strengthen their lower bodies. This explains why the upper body and trunk are frequently overlooked.

• As a result, the bridge is an excellent posture for runners, as it requires stiffening the trunk to lift the hips.
• Start on your back with your knees bent and parallel to hip width apart.
• With your core, lift your hips and use your shoulder blades to push your rib cage toward your head.

4. The tree

Any yoga posture that promotes balance will be of great help to runners, as strengthening the legs helps prevent foot and ankle injuries.

• Start with your feet glued together, then lift your right leg up and rest it on the thigh or calf of your left leg.
• At the same time, raise your arms straight up to the sky and keep the pose.
• To protect your knee, never let your foot rest against the inside of the knee of the opposite leg.

5. The crescent moon

An awesome posture for working flexibility in the groin, thighs, and hamstring, the crescent moon is perfect for runners.

• Start with one leg bent forward and with the other leg stretched out flat on the floor behind you.
• Move your hands from the floor to above your head, then maintain this pose. Repeat the exercise on the other leg.