Yoga for Runners: Hip Reset

Tight hips are a runner's worst enemy. They steal your stride, slow your pace, and leave you sore for days. As a runner and yoga teacher, I've felt it—and fixed it. Here's your 5-minute hip reset with Low Lunge, Lizard, and Figure Four. Do this post-run, 3x/week.

1. Low Lunge (Anjaneyasana)

Why: Opens hip flexors strained from forward propulsion.
How: Step right foot forward, back knee down. Sink hips low, hands up or on the thighs. Hold 5 breaths. Switch sides.

Modify: Hands-on blocks.

2. Lizard Pose (Utthan Pristhasana)

Why: Deep hip and groin opener for better stride length.
How: From Low Lunge, step the right foot outside the right hand. Lower forearms to mat (or blocks). Back knee down or up. 5–8 breaths. Switch.

Runner's tip: Feel calves release too.

3. Figure Four (Supine Figure Four)

Why: Targets deep glutes and rotators for injury prevention.
How: Lie back and cross your right ankle over your left knee. Pull the left thigh toward the chest. Hold 5 breaths. Switch.

Bonus: Relaxes the nervous system post-run.

Flow it together: 1-2 minutes per pose, repeat on both sides. Your hips (and your next run) will feel unlocked.

Want guided support? Try The Runner's Reset Method or book a private session. Miles easier. 💚