Yoga for runners: two wall poses to recover and relax

Wall yoga is a variation of traditional yoga that uses a wall for support and stability during stretches, and is perfect for beginners or those wanting some restorative stretching and relaxation.

For runners, wall yoga can be especially helpful in targeting tight or tired muscles, aiding in relaxation and improving mobility. Here are two wall yoga poses that you can try tonight.

Legs-up-the-wall pose 

Even if you don’t have a regular yoga practice, you’ve probably heard of Legs Up The Wall Pose. This popular pose is specifically beneficial for runners because it helps to ease heavy and tired legs. If you’re struggling with swollen legs, this pose can help by stimulating venous blood flow out of the legs and back to the heart, and is incredibly relaxing. It’s a perfect pose to try if you have restless legs at night as it’s known to help with sleep.

Sit sideways next to the wall. Lie on your back and swing your legs up the wall, keeping your glutes as close to the wall as possible. Arms can rest at your sides, on your belly, or stretch out above you. Relax and breathe deeply for several minutes.

Wall forward fold 

This pose is great for runners as the stretch gets into the hamstrings, calves and lower back, areas that are often tight from running.

Stand about an arm’s length away from a wall, facing it. Place hands on the wall at shoulder height; hinge at your hips and fold forward, bringing your chest towards your thighs. Knees can stay slightly bent. Relax your head, neck and shoulders, softening into the stretch, and hold the pose for several deep breaths or up to a few minutes.