Runners usually don’t think about their hips until they start to hurt. After a few weeks of running a lot, our hip flexors, glutes, and deep rotators start to feel like they’ve gotten two sizes smaller. A short, regular yoga routine can help by making the joint move in a wider range of motion and teaching the muscles how to move without running all the time.
The lizard’s pose
This one works the adductors and hip flexors, as well as the deep glute of the front leg. A lot of the time, runners have their hips bent. This slowly opens the hip the other way.
Put your right foot in front of your left foot and your left foot back in a low lunge.
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Put both hands on the front foot.
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Put your back knee on the ground.
Let your hips drop and move forward a little.
Take a few deep breaths and then switch sides.
Tip for beginners: Don’t worry about going too deep; just put your hands on blocks instead of the floor.
Get ready for the fire log
This works the outer hips, especially the piriformis, which can hurt when you walk a lot. This is a version of pigeon pose that is more upright.
Sit up straight with your knees bent and your right shin on top of your left shin.
Bend both of your feet.
From the hips, lean forward a little.
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Stay long in your back.
If stacking seems impossible, put a block or rolled towel between your top knee and bottom ankle to help.
Lying down with a strap and stretching your quads
Lay down on your stomach or side.
Wrap a towel or strap around the top of one foot.
Pull the heel toward your glutes slowly until you feel the stretch.
Don’t let your lower back arch too much, and keep your hips level.
Breathe in and then switch.
For beginners, make the strap looser so the stretch isn’t too strong.
The yogic squat, or malasana
Deep squatting opens the hips in flexion and gets the glutes and ankles moving. This is especially good for trail runners.
Put your feet a little wider than your hips.
Turn your toes out a little bit.
Put your hips down into a deep squat.
Push your knees into your elbows and lift your chest.
Tip for beginners: To get more support, sit on a yoga block or rolled-up mat, or put something under each heel.
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