The holidays may be chaotic, but they’re also the perfect time to hit pause and show your body some love. For runners, that means focusing on areas that work overtime during training season—your legs, hips and lower back. These relaxing yoga poses target those key spots, helping you recover from hard workouts and unwind from seasonal stress.
Deer pose
Deer pose is a gentle twist that opens up tight hip flexors while giving your lower back some much-needed relief.
How to do it:
Sit on the floor with your legs bent, feet flat.
Drop both knees to the right, allowing your left hip to rotate inward. Your legs will form a zigzag shape.
Place your hands behind you for support or lean forward to deepen the stretch. Hold for one to two minutes, then switch sides.
Supported bridge pose
This gentle stretch targets hip flexors, glutes and lower back to gently stretch the hips while relaxing the body. It’s a low-effort stretch to counteract all the sitting and standing during the holidays.
How to do it:
Lie on your back with your knees bent and feet hip-width apart.
Lift your hips and slide a yoga block under your sacrum (lower back). A bolster or a couple of firm pillows also work.
Rest your hips on the block, allowing your muscles to relax. Hold for two to three minutes, breathing deeply.
Wide-legged forward fold with shoulder release
This pose combines a deep hamstring stretch with a tension-relieving shoulder opener—perfect for a post-run cool-down or holiday de-stress session.
How to do it:
Stand with your feet wide apart, toes slightly turned in.
Clasp your hands behind your back, interlacing your fingers.
Hinge forward from your hips, letting your hands fall toward the ground as your head relaxes. Hold for one to two minutes, breathing deeply. If it feels good, gently sway your upper body from side to side.
Legs-up-the-wall pose
A classic restorative pose, this one improves blood flow and reduces post-run swelling in the legs. After a long run or a day on your feet, this pose is like hitting the reset button.
How to do it:
Sit sideways next to a wall, then swing your legs up as you lie back.
Scoot your hips as close to the wall as is comfortable.
Rest your arms by your sides and close your eyes. Stay here for five to 10 minutes. Bonus: cover yourself with a cosy blanket and turn on some soothing comfort music.
These stretches are meant to be gentle, so if you are experiencing pain, numbness or tingling at any point, make sure to slowly release and adjust. Slide any of these poses into your daily routine, or run through them all in a sequence for full-body bliss.
