Yoga for runners: 4 poses to ease sore hips

As Shakira says, hips don’t lie. Soreness in the hip area can be caused by muscle imbalances and inadequate mobility, and can stem from tight hip flexors, weak glutes and IT band tightness.

Yoga can help ease achy hips in runners by addressing these issues and encouraging flexibility, strength, and proper alignment. Try these poses pre- or post-run for some relief.

Thread the needle pose

The gentle twisting and stretching of the hips in this pose helps release tension in the hip flexors. Adding this pose to your regular routine can gradually improve the hip joint range of motion, leading to smoother running mechanics and reduced risk of injury.

Start on your hands and knees in a tabletop position, and slide your right arm under your left arm, lowering your right shoulder and the side of your head to the ground.

Keep your left hand grounded and your left elbow lifted–you should feel a stretch in the outer hip and upper back of your right side.

Hold the pose for about 30 seconds to one minute, then switch to the other side.

Reclining bound angle pose

This pose stretches the inner thighs, hips, and groin area, making it especially beneficial for runners dealing with tight hip muscles. This stretch encourages relaxation and can alleviate tightness in the hips and lower back.

Begin sitting on the floor with your knees bent and the soles of your feet together, and slowly lower yourself down onto your back, allowing your knees to open out to the sides (you can place blocks or pillows under your knees for support if needed).

Relax your arms by your sides or place your hands on your belly, and breathe deeply.

Stay in this pose for several minutes, allowing your hips to open and relax.

Supine figure four stretch

This stretch gently opens the hips, particularly targeting the glutes and outer hip muscles. It’s a supported and accessible pose for everyone that helps reduce tension in the hip area.

Lie on your back with your knees bent and feet flat on the floor, and cross your right ankle over your left knee, creating a figure-4 shape.

Gently press your right knee away from your body using your right hand or forearm. If you feel comfortable, lift your left foot off the ground and thread your left arm through the opening between your legs, interlacing your fingers behind your left thigh.

Hold the stretch for 30 seconds to one minute, then switch sides.

Pigeon pose 

This pose stretches the hip flexors, outer hips, and glutes, and eases tightness and discomfort in the hip muscles. It’s a particularly useful stretch for runners with overactive hip flexors.

Begin in a tabletop position, hands and knees on the floor. Bring your right knee forward and place it behind your right wrist, with your right foot closer to your left wrist.

Extend your left leg straight back, keeping the top of your left foot on the ground. Square your hips as much as possible and work on moving them towards a level position. It’s OK if this feels challenging–simply move until you feel a deep stretch.

Stay upright on your hands, or fold forward over your right leg, keeping your spine long.

Hold the pose for 30 seconds to one minute, breathing deeply, before slowly coming out of the pose and switching to the other side.

If yoga or mobility exercises are new to you, make sure you gently ease into each pose. Consistency is key in yoga, and if you make mobility a regular practice, even for a few minutes a week, you’ll see improvements and benefits.