When your legs are still buzzing after a run, but you’re trying to wind down, ease into these yoga stretches. Each one is geared toward deep release in the hips, lower back and legs, helping you sleep better and recover faster. Minimal energy or gear required—just gravity, breath and a bit of floor space.
Bananasana (reclined side stretch)
This pose stretches the obliques, IT band and lats—great after long runs.
Lie on your back with legs straight.
Walk your feet to the right side of your mat. Reach your arms overhead and over to the right as well, forming a banana shape.
Keep your hips grounded and feel the left side of your body stretch with each breath. Hold for one to two minutes, then switch sides.
Modification: Keep arms down by your sides if reaching overhead is uncomfortable.
Reclined bound angle pose with cactus arms
This stretch opens hips and chest, while calming the nervous system for better sleep.
Lie on your back, bring the soles of your feet together, and let your knees fall apart.
Reach arms out to your sides in a goalpost or cactus shape.
Stay here for two to five minutes, breathing deeply into the belly and feeling your body relax and soften with each exhale.
Modification: Place pillows under both knees and a blanket under your spine for extra support.
Figure four on the floor
This soothing stretch will melt away lower back tension after a tough day on the trails or track.
Lie on your back with both knees bent and feet on the floor.
Cross your right ankle over your left thigh, just above the knee
Thread your hands behind your left thigh and gently pull it toward your chest.
Keep your head and shoulders relaxed on the ground. Hold for one to two minutes per side.
Modification: If reaching behind the thigh is uncomfortable, loop a yoga strap (a dish towel works) around your leg for support.
Reclined cow face legsÂ
This juicy stretch targets the glutes and outer hips, where runners often carry deep tension.
Lie on your back and cross your right thigh over the left.
Hug both knees in toward your chest.
Hold the outer edges of your feet or shins if you can. Stay for one to two minutes, then switch sides
Modification: If reaching your feet is tough, stay hugging your knees, or use a strap or towel around your feet.
Add these stretches to your routine after an evening run, post-shower or just before bed to help your body unwind. Always listen to your body—aim for a gentle stretch, not pain. If something feels sharp or pinchy, back off or adjust.
