Yoga for runners: relax before race day

The night before a race can feel endless. You’ve done the training, counted out your gels and replayed your pacing plan in your head a hundred times, but your body still hums with nervous energy. A few minutes of gentle yoga can help you settle down, calm your breathing and quiet that mental chatter without stressing your muscles too much before the big day. Here are four restorative poses that promote rest and relaxation without taking anything out of the tank.

Supported child’s pose

This pose feels delicious and gently stretches the back and hips while grounding your mind.

Kneel on the floor with your big toes touching and knees apart.

Place a bolster, cushion or folded blanket between your thighs.

Lower your torso onto the support, turning your head to one side.

Rest your arms alongside your body and breathe deeply into your back for 2–3 minutes.

If your knees feel uncomfortable, place a rolled towel behind them for support, or bring your knees closer together.

Reclined bound angle pose

This pose opens the hips and encourages deep, steady breathing.

Lie on your back and bring the soles of your feet together, letting your knees fall open.

Support each thigh with a folded blanket or pillow so your legs feel completely relaxed.

Rest your hands on your belly and focus on slow, even breaths for 3–4 minutes.

If lying flat feels uncomfortable, place a cushion or folded blanket under your upper back to slightly elevate your chest.

Legs up the wall

This simple inversion helps calm the nervous system and drain fluid from tired legs.

Sit sideways against a wall with one hip, then swing your legs up as you lie back.

Adjust so your hips are a few inches from the wall and your legs rest comfortably against it.

Let your arms fall to your sides, palms up. Breathe slowly for 3–5 minutes.

If your hamstrings feel tight, slide a folded blanket or pillow under your hips, or move a little farther from the wall.

Seated forward fold

This stretch both calms your mind and lengthens the back body without straining.

Sit with your legs extended and a soft bend in your knees.

Place a folded blanket under your hips to tilt your pelvis forward.

Inhale, lengthen your spine, and exhale to fold forward from your hips, letting your hands rest on your shins or feet.

Stay for 1–2 minutes, breathing evenly.

If your hamstrings feel tight, place a cushion on your thighs and rest your forehead on it.

These poses aren’t meant to be vigorous stretches or deep mobility work. They’re slow, restorative shapes to help your mind unwind. Listen to your body, move gently and adjust or come out of any position that feels uncomfortable. The goal is calm, not effort