Yoga For Runners: Healthy Hips 101

Yoga for runners and a health copywriter sitting at your desk all day focusing on hip opening poses may transform your next running experience. You'll feel more supple and ready to take yourself to the next level!  Effective stretching is essential.  Otherwise, your leg muscles will tighten.  Practising yoga to work at breaking up the tightness, oiling the hinges and bringing mobility back into the hips will make a massive difference in your running performance.  Yoga poses that release inner and outer, front and back aspects of your hips with long, active holds. Move into profound stretching variations of lunges, gomukhasana and pigeon, followed by side splits and forward folds.

Yoga For Post Run Recovery 

Yoga for runners post exercise to stretch and lengthen your hamstrings, hips and inner thighs:

  • Uttanasana

  • Prasarita Padoadottanasa

  • Pigeon

  • Runners Stretch

  • Janu Sirsasana

Healthy Hips For Runners

Practice releasing inner, outer, front and back aspects of your hips with long, active holds. Move into profound stretching variations of:

  • Lunges

  • Gomukhasana

  • Pigeon

  • Side splits

  • Forward Folds

As a runner, you may find yoga too slow with not enough speed. Try adding some flowing vinyasa poses between each set of stretches. For useful running technique, good posture, enhanced performance and injury prevention it is essential to maintain a healthy psoas muscle.

Release Your Psoas Muscle To Enhance Your Running

The iliopsoas muscle, also known as the psoas (pronounced ‘so-az’) muscle attaches to the side and toward the front of the 12th thoracic vertebra and to each of the lumbar vertebras. The psoas inserts along with the iliacus muscle at the top of the femur.  The psoas moves the bones of the lower back, pelvis, and hip.

Yoga Poses To Release Your Psoas Muscle

A tightened psoas continually signals your body that you’re in danger.  It may exhaust the adrenal glands and deplete the immune system. As we improve our awareness of our psoas, we will also gain a greater sense of inner peace. A released psoas, combined with a stable pelvis, contributes to the sensations of feeling grounded and centred.  If you continually contract the psoas to correct skeletal instability, the muscle eventually begins to shorten and lose flexibility. If you feel the strain in your knees or lower back, you may need to lengthen your psoas.

In addition to structural problems, a shortened psoas constricts the organs, putting pressure on nerves, interfering with the movement of fluids, and impairing diaphragmatic breathing.  The holistic connection between your mind and body some believe to be the fountain of all health.