Yoga for Runners: Pose of the Month- Pyramid Pose, Parsvottanasana

by Sally Drake

Each month, I feature a yoga pose, breathing technique or guided meditation that is beneficial for runners. Yoga helps improve flexibility; increase strength; enhance balance and stability; provide stress relief, better breathing and faster recovery. Even just a few minutes of yoga added to your pre or post run routine will positively impact not just your athletic pursuits, but all areas of your life.

Yoga for Runners
Pose of the Month: Pyramid Pose, Parsvottanasana

Pyramid pose is a deep stretch for the back body, especially the hamstrings and spine. It also strengthens the legs, glutes and ankles and improves standing balance and stability.

I recommend that runners try this pose with yoga blocks (books or other props that bring the floor closer to you can be used in place of blocks).

How To: From a standing position at the top of your mat (mountain pose), step your right foot back so that is approximately two feet from the left–you are looking for a relatively narrow stance so that both legs can remain straight with a slight bend of the knees, and your back heel can stay on the ground at a slight angle (toes pointing toward the right side of the mat). Keep your feet about hips distance apart and pull your right hip back in line with your left hip. Take your hands to your hips and hinge forward, bringing your chest toward your front leg. Take your hands to your props.

Hold the pose for several rounds of breath. Be sure to do the pose on both the right and left sides.

Tips: In this image, I am maintaining a neutral spine, sometimes known as Half (Ardha) Parsvottanasana, a great option for runners with tight hamstrings, to avoid rounding through the back in a deeper forward fold. Start here and go deeper in the forward fold when it feels ok to you!





Sally Drake has been a runner in the Capital District community for over twenty years. In May, 2023 she received her 200-hour yoga teacher training certificate from Styles Yoga at the Hot Yoga Spot. Follow her on Instagram at @sdrakeyogi for more yoga inspiration.






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