Runners typically don’t give their hips much thought until they begin to hurt. Our hip flexors glutes and deep rotators begin to feel like they’ve shrunk two sizes after a few weeks of intense running By allowing the joint to move in a greater range of motion and reminding the muscles how to move without the continuous impact of running, a quick, regular yoga practice can be beneficial.
The lizard’s pose
This exercise targets the deep glute of the front leg in addition to the hip flexors and adductors. The hips of runners are bent for extended periods of time. This causes the hip to gently open in the opposite direction.
Start with your left foot back and your right foot forward in a low lunge.
Place both hands inside the front foot.
Place your back knee on the ground.
Allow your hips to move slightly forward and downward.
After a few seconds of holding your breath switch sides.
For the fire log, pose
This strengthens the outer hips particularly the piriformis, which can become sore after prolonged walking. This is a pigeon pose that is more upright.
Sit up straight, bend your knees, and place your right shin on top of your left.
Both feet should be bent.
From the hips, bend slightly forward.
Remain in your spine for a long time.
Lying down and using a strap to stretch your quadriceps
Place your body on your side or stomach.
Wrap a towel or strap around the top of one foot.
Pull the heel gently in the direction of your glutes until you experience a stretch.
Keep your hips level and avoid letting your lower back arch too much.
Switch after holding your breath.
The yogic squat, or malasana
For trail runners in particular, deep squatting is beneficial because it opens the hips in flexion and activates the glutes and ankles.
Your feet should be slightly wider than your hips when you stand.
Turn your toes out a little.
Squat deeply with your hips lowered.
Raise your chest while pressing your elbows into your knees.
Beginner’s tip Place something under each heel or sit on a yoga block or rolled-up mat for additional support.
