Yoga for runners: 3 poses to banish holiday stress

Whether you revel in the festive chaos or find comfort in the cosiness of home, the holiday season inevitably brings its share of stress. Research shows that yoga is not just a means to enhance strength and stability, but can also be used as a powerful antidote for stress and anxiety. These stretches are designed to offer relaxation and alleviate pressure–sneak away and indulge in one, or all three, whenever you crave a momentary escape from the holiday hustle.

Garland Pose (Malasana)

This pose stretches ankles, groin and back, releasing any tension accumulated during runs. It also activates the digestive system, perfect for the holiday feasting season.

Begin in a standing position, and slowly lower into a squat. Place one hand on a wall for support, if you need to.

Bring your palms together at the heart centre and use your elbows to gently press your knees apart.

Lengthen your spine and engage your core as you find balance in this deep squat. Try incorporating mindful breathing in this pose, inhaling deeply through the nose and exhaling slowly through the mouth as you relax.

Dragonfly Pose (Maksikanagasana)

This pose stretches the inner thighs and hamstrings, two common areas of tightness for runners. It also builds strength in the spine and engages the core, promoting overall stability.

Begin seated with your legs extended, and open your legs into a wide V shape. Find what works for you–if you need to keep a small (or large) bend in your knees, that’s just fine.

Hingeing at the hips, reach forward, bringing your hands to the ground, your legs, or a prop (a pile of books works great) for support. Focus on your breath and let your upper body, head and neck relax and soften into the stretch.

Experiment with variations by turning your palms up or down.

Corpse Pose (Savasana)

This is the ultimate relaxation pose and is often the final stretch in a yoga class. You can also use it to mindfully relax your entire body (and mind) any time you need a breather.

Choose a quiet spot where you won’t be disturbed for a few minutes, and make sure you have a soft surface to lie on.

Lie on your back with your legs extended and arms by your sides, allowing your feet to fall open naturally.

Position your arms comfortably, either with your palms facing up for openness or down for grounding. Find what feels natural for you.

4 yoga poses to create a perfect cooldown routine

Close your eyes, letting go of any expression on your face, and let your breath return to its natural rhythm.

Starting from your toes, consciously relax each part of your body. Release any tension in your ankles, knees and hips, moving through each body part up to your head.

Notice the gentle rise and fall of your chest and abdomen, and imagine each breath is easing you more deeply into relaxation.

If you can, hang out in savasana for five to 10 minutes, letting yourself fully de-stress and recharge.

As you dive into any of these poses, remember that each stretch is not just a physical pause, but a moment of self-care. Carving out a few moments to focus on your breath will help you release the day’s tension (and soothe any soreness from your last workout) and leave you with a renewed sense of balance, ready to conquer the minutes (and miles) ahead.