The Best 20 Minute Beginner’s Yoga Routine

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Should Runners Do Yoga?

To be honest, yoga is not 100% necessary for runners. However, a good yoga routine can help.

I know, you might be thinking than why am I even reading this article!

Rather, yoga falls under the category of “nice to have” as a runner. Unlike other supplementary exercises which are very important for running, such as strength training, yoga is something that is good to add if you have the time and the will.

Fortunately, you don’t need to take a lot of time out of your day or training schedule to fit yoga in. In fact, you can do it for as little as 20 minutes 1 to 2 times a week!

What Are the Benefits of Yoga?

In as little as a few weeks of consistent yoga practice, you will be able to start experiencing the many benefits of this gentle art.

Some of them include:

  • Increased flexibility
  • Lower stress
  • More strength
  • Better mental focus
  • More emotional control
  • Improved blood circulation
  • Improved breathing
  • Reduction in headaches and backaches
  • Improved digestion

Needless to say, even if you weren’t a runner, there are a lot of benefits to adding yoga to your weekly fitness routine!

What Equipment Do You Need for Yoga?

In general, if you are doing yoga at home, you won’t need any equipment! This is one of the great benefits of yoga, you can do it almost anywhere and anytime that fits into your schedule.

However, there are several pieces of equipment that can help make your yoga routine a bit more comfortable and help you get the most out of it. They include:

How to Schedule Yoga in Your Running Schedule

If you are here, you are most likely a runner. Therefore, it is important to understand that running and not yoga is your main priority.

As such, yoga should not take away from running, but aid it.

In general, this means that you should do yoga after running, normally on your easy run days. In addition, you should focus on relatively easy yoga moves.

Furthermore, according to Sage Rountree, a leading yoga for athletes expert, you can do different kinds of yoga depending on where you are in your training cycle. For example, during the off season and early base training focus on strength based styles of yoga. However, as you get into the bulk of your training and are in you taper phase, focus on restorative styles of yoga instead.[1]Strength Running – The Best Yoga Poses for Runners

How Long Should You Hold the Yoga Pose?

While this article is a 20 minute beginner yoga routine, it is important to remember that you need to gradually and safely build up your yoga routine.

That means when stretching, you should never stretch beyond your limits or hold the pose for too long.[2]Love Meditating – How Long To Hold Yoga Pose To Gain All The Benefits

As you gain more strength and flexibility, you will be able to better hold the poses for longer and in deeper positions.

If you are having strong pains when doing yoga, you will end up doing more harm than good.

In the beginning you might only be able to hold the poses for a few seconds. That is perfectly all right. With continuous practice you will get better over time.

The 20 Minute Beginner’s Yoga Routine

yoga routine

1. Downward Dog

What It Does

Downward dog is a great yoga pose for stretching the arches of the foot, calves, and hamstrings. It also has the added benefit of strengthening your shoulders.[3]Runner’s World – 8 Essential Yoga Poses For Runners

Tips:

If you are finding the downward dog position difficult here are a few tips you can do to help

  • Adjust your feet position
  • Bend your knees
  • Make sure your hands and wrists are in the an ergonomic position
  • Focus on relaxing your neck and shoulders

2. Low Lunge

What It Does

The low lunge is a great yoga position to stretch your hip flexors. In addition, it also strengthens your quads and hamstrings.

Tips:

If you are finding the low lunge position difficult here are a few tips you can do to help

  • Go slowly into this stretch. Don’t take it too deep if your body is not ready for it.
  • If you are having trouble with balance, do the pose while facing a wall. Your big toe should be touching the wall. You can also touch the wall with your hands for additional balance.

3. Toes Pose

What It Does

The toe pose helps stretch the shins and arches of the feet. This is especially important for runners, who tend to put a lot of stress on their feet, by helping prevent the onset of plantar fasciitis.

Tip:

If you are finding the toes pose position difficult here are a few tips you can do to help

  • If you are having a hard time with balance do the pose next to a wall or chair

4. Reclining hand to big toe

What It Does

One of the biggest problem areas for many runners in the hamstrings. A weak or tight hamstring can cause muscular imbalances that can end up causing serious injuries. The reclining hand to big toe yoga pose is a great stretch that helps hit the hamstrings.

Tips:

If you are finding the reclining hand to big toe position difficult here are a few tips you can do to help

  • If you are not very flexiable, make sure that the foot from the leg still on the ground is touching a wall
  • You can also use a yoga block on your raised leg to help support your thigh

5. Reclining Pigeon

What It Does

When your hips are tight as a runner, it makes it difficult to get into the proper running position. Fortunately, the reclining pigeon pose is a great yoga stretch that can help relieve the tightness and tension in the hips.

Tip:

If you are finding the reclining pigeon position difficult here are a few tips you can do to help

  • An easy way to keep your head flat on the floor is by tucking your chin down.

6. Reclining Cow face

What It Does

Similar to the reclining pigeon pose, the reclining cow face pose also helps improve your hips range of motion. It also has the added benefit of loosening your tight hamstrings and glutes.

Tip:

If you are finding the reclining cow face position difficult here are a few tips you can do to help

  • For many beginners, it can be very difficult to get both of your sitting bones to rest on the floor evenly. To help with this, use a rolled up towel or yoga bolster to lift your hips off of the floor.

7. Reclining Spinal Twist

What It Does

The reclining spinal twist pose is a great way to stretch the glutes and lower back.

Tips:

If you are finding the reclining cow face position difficult here are a few tips you can do to help

  • If your knees aren’t close to the ground when twisting, use a yoga bolster under your opposite hip to help
  • To make the twist deeper, bring your bent knee closer to your chest
  • If only have limited space and can’t spread your arms out completely, it is ok to bend your arms into a cactus like shape

8. Legs Up the Wall

What It Does

This yoga pose is a great way to relieve tension throughout your legs including the glutes, hamstrings, lower back, feet, and legs. It is a great way to end a yoga routine.

Tip:

If you are finding the legs up the wall position difficult here are a few tips you can do to help

  • Focus on your breath throughout the pose

Parting Words

Yoga is a great supplement to anyone’s runner routine.

Not only does it help strengthen your muscles, it also is a great way to get a deep stretch.

If you liked these yoga stretches take it another step and check out:

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