27 Yoga Moves to Add to Your Stretching Routine
If you want to gain flexibility and strength, these poses will set you on the right course.
By 
Every type of athlete—from a seasoned marathoner to a CrossFit junkie—can benefit from getting on the mat and practicing a bit of yoga. Whether you’re looking to incorporate some easy poses and stretches into your routine after a workout, trying to find stress relief after a long day, or you want to help prevent pesky injuries, mastering some basic yoga moves will accomplish those goals.
At Runner’s World, we’ve been preaching for years on the overall benefits that runners and other athletes will find from adding some flow to their regular workouts. Here, we’ve rounded up some of the very best poses that will help you stretch, flex, and bend a little better. You’ll need a yoga mat and a yoga strap.
[Stay injury free on the road by getting on the mat with Yoga for Runners.]
Downward Dog
How to Do It: Begin on your hands and knees. Align wrists under shoulders and knees under hips. Spread fingers and press into palms. Tuck toes and lift knees off the floor. Gently straighten legs as you lift hips up and back so your body forms an inverted V. Breathe deeply for 10 breaths. As your muscles relax, try to straighten legs more and sink heels toward the mat.
Low Lunge
How to Do It: From Downward Dog, step your right foot forward between your hands. Lower your left knee and, keeping the right knee over right ankle, slide the left knee back. Flip the top of your left foot to the floor and lift your torso upright. Then sweep your arms out to the sides and up overhead. Drop your tailbone toward the floor and look up. Hold for 10 breaths, release, and repeat on the other side.
Toes Squat Pose to Ankle Stretch Pose
How to Do It: Kneel on your mat with toes curled under. Sit back on heels (you can place a yoga block or pillow between heels and glutes if you like). Breathe deeply for 10 counts. Then, point toes, place your hands on the mat behind you, and lean back as you attempt to lift knees off the mat. If knees don’t come far up, don’t worry. You’ll still feel a nice stretch in shins and arches. Hold for a few breaths, then release.
Reclining Hand to Big Toe
How to Do It: Lie on your back with both legs extended. Bend right knee, loop a yoga strap (or dog leash or belt) around the arch of the right foot, and hold both ends of the strap with right hand. Try to straighten right leg. As hamstring relaxes, try to gently pull it toward you. But don’t strain—you should feel a good stretch down the back of the thigh. Hold for 10 breaths and repeat on the other leg.
Reclining Pigeon
How to Do It: Lie on your back with knees bent and thighs parallel and hip-distance apart. Cross left ankle over right thigh. Reach left arm through the space between thighs and reach right arm around the outside of right thigh. Clasp hands below right knee and flex left foot. If your head comes off your mat, place a pillow or block behind head. Hold for 10 breaths and repeat on the other leg.
[5 Yoga Moves That Will Wake You Up Better Than a Cup of Coffee]
Reclining Cow Face
How to Do It: Lie on your back and cross knees, sending feet out to sides. Hold onto right foot with left hand and left foot with right hand. Or if it’s more comfortable, hold shins. Pull heels in toward body, then out to the sides and slightly up. Hold for 10 breaths, then reverse leg position and repeat.
Reclining Spinal Twist
How to Do It: From Reclining Cow Face, lower your legs and twist to left while keeping legs intertwined. Extend both arms out to sides. Turn your head to the right and relax for 10 breaths. Switch sides.
Legs Up the Wall
How to Do It: Sidle up beside an open wall space, with your hips as close to the base of the wall as is comfortable. Swing legs up the wall and lie back. Rest here anywhere from 10 breaths to 10 minutes. Some people even nod off—sleep is the most essential recovery pose.
Twisted Deer
How to Do It: Sit with your feet on the floor, mat width apart, dropping your knees to one side and creating a pinwheel shape with your legs. Walk your hands away from your body and drop to your forearms. Hold, then repeat on the other side.
Sphinx
How to Do It: Lie facedown. Place your elbows under your shoulders with legs relaxed. Keep your head in a neutral position, let it fall forward, or rest it on a block.
Inside Dragon
How to Do It: From plank, step your left foot forward, slightly wider than your hips, planting your hands or forearms inside your left leg on the floor. Hold, then repeat on the other side.
Sleeping Swan
How to Do It: Take your left knee forward, externally rotating your thigh. You may place a block or blanket under your thigh (near your knee). Keep your left shin as parallel to the front of the mat as is comfortable. Fold forward to the degree you safely can, avoiding sensation in the knee. Hold, then repeat on the other side.
Cat Tail
How to Do It: Lie on your left side, supporting your head in your hand. Draw your right knee up to rest on the ground and reach your right hand to hold your left foot. Stay on your side, or roll back to achieve a slight twist in your spine. Hold, then repeat on the other side.
Boat Pose
How to Do It: Sit tall. Keeping your spine long and legs together, come into a V-sit. For the easier version, bend your knees or keep your feet on the ground. Make it harder by straightening your legs and lifting your arms. Hold for five to 15 breaths.
Cross-Legged Forward Fold (1)
How to Do It: Cross your ankles and fold your torso over your legs, stretching your outer hips for 10 to 15 breaths.
Cross-Legged Forward Fold (2)
How to Do It: Cross your ankles with the other shin in front and fold your torso over your legs for another 10 to 15 breaths.
Twisting Boat Pose
How to Do It: Return to your V-sit and, keeping your spine long and legs together, exhale to twist to one side. Inhale to center, then exhale to the other side. Continue for five to 10 rounds.
Listing Boat Pose
How to Do It: Return to your V-sit and rock onto your right glute. For more of a challenge, lower your legs and upper body closer to the ground. Hold for five to 10 breaths, then repeat on the left side.
Cobbler Pose
How to Do It: Bring the soles of your feet to touch and lean forward, stretching your inner thighs for 10 to 15 breaths.
Bridge Pose
How to Do It: From your back, knees bent, press your hips up and your hands down, engaging your glutes and hamstrings while stretching your hip flexors. Hold for 10 to 15 breaths.
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