Yoga for Runners

This is a follow-along session with Rohini aimed at runners and active people generally, anyone who runs, plays football or cricket and ends up with tight legs. It is built around lunges, hamstring stretches and hip openers, working to lengthen the leg muscles that tighten with repetitive activity and to keep the hips and legs mobile and flexible. The focus is squarely on the areas that take the most load in running and field sports.

It suits runners and other active people who want to look after their legs, whether you are easing off after training or loosening up on a rest day. Expect to feel the stretch through the hamstrings, hip flexors and hips, and to finish feeling looser and more comfortable in the legs. Keeping these areas mobile can help you move more freely, though it complements rather than replaces sensible training and recovery.

Roll out a mat with a little room to lunge, and keep a block or cushion handy in case you want support under a hand or knee. Move into each stretch slowly and hold at a comfortable depth, letting the breath stay steady. If your hamstrings or hips feel especially tight, ease back and give them time rather than forcing the range.

Stretch within your own limits and never bounce or push into pain; a gentle pull is enough. Avoid deep static stretching on completely cold muscles, so do a light warm-up first or use this after activity when you are already warm. If you are carrying an injury or niggle, be cautious and check with a professional before loading it.

This fits neatly into a runner's or athlete's week as a recovery and mobility session between harder efforts.