Yoga for runners: Hip openers and stretchers

  • Alice Morrison

Last updated: 22-Aug-18

By Alice Morrison

Continuing our series of yoga for ultra runners with the beautiful Alex Stein, in this piece we practice a sequence that focuses on opening those hips and also gives a great stretch out to your ITB, hamstrings and glutes. 

Alex has been practicing yoga since she was seven and also runs, so she is sympathetic to the pains and strains of a life on the legs. She is an RTY 200 certified teacher trained in the school of therapeutic yoga.

Remember breaths should be coming in and out through your nose. If you are grunting and panting, stop, rethink and relax. The mantra is, “No over effort, do what feels good in your body!”

This sequence takes around 12 minutes but take your time and enjoy that Shivasana at the end. Oh yes, and it includes something called the Happy Baby pose…

"The mantra is, No over effort, do what feels good in your body!"

Like what you read?

Click here to sign up for more

Related articles

SWITCH TO MAP VIEW

SEARCH

Filters

Distance
Distance - slider
0 KM — 500 KM
Entry Fee
Entry Fee - slider
0 — 10000

DATE SEARCh

Date Range

Global - Virtual

Elevation

A virtual race which can be run at any time shown on the dates shown, on any type of terrain in any country.

Suitable for

For runners from beginners to experienced as you choose your own course and challenge based on the guidelines and options set by the virtual race organiser.

Endurance - Multi-activity

Elevation

An ultra distance race including at least two of the following activities such as running, swimming, cycling, kayaking, skiing and climbing. It may also include different climatic conditions (eg ice, snow, humidity, cold water, mud or heat).

Suitable for

Experienced multi-skilled athletes who have trained for the different activities included in this event. Admission to these races may be subject to receipt of a recent medical examination certificate. Check with the race organiser regarding entry requirements and any specialist equipment required such as a wetsuit, skis or a mountain bike.

Brutal

Elevation

Increase of up to 2000 metres with very challenging climatic conditions (e.g. ice, snow, humidity, heat or at high altitude)

Suitable for

Very experienced long distance ultra runners (min 3 years’ experience) or are doing regular long distance running (>50 miles) with elevation and conditions shown (where possible). Admission to these races is often subject to receipt of a recent medical examination certificate. Purchase of specialist kit is often recommended for these races.

Expert

Elevation

Increase of up to 2000 metres with some challenging climatic conditions (e.g. ice, snow, humidity or heat)

Suitable for

Experienced runners who have completed at least 4 ultras in last 12 months, or are doing regular long distance running (>50 miles) with elevation and conditions shown (where possible). Admission to these races may be subject to receipt of a recent medical examination certificate. Check with the race organiser regarding entry requirements.

Advanced

Elevation

Increase of up to 1500 metres

Suitable for

Runners who have completed several ultra distances or similar events, or are doing long distance running regularly, with elevation shown.

Intermediate

Elevation

Increase of up to 1000 metres

Suitable for

Runners who have completed at least one ultra in last 6 months or are doing long distance running (>26 miles) regularly, with elevation shown.

Beginner

Elevation

Very little change < 500 metres

Suitable for

First ultra event. Runners completing a marathon or doing regular long distance running (>26 miles) in the last 6 months.