If stiff, restricted hips are holding you back, it’s time to revamp your post-run routine. These four hip-opening yoga poses offer a dynamic mix of flexibility and relaxation, helping you reclaim your range of motion while easing any post-run soreness. Whether you add them to your cool-down or enjoy them all in a feel-good stretch session, these moves will work wonders for your stride. New to yoga? No sweat—each stretch comes with beginner-friendly modifications to help you ease into the flow.
Lizard pose with quad stretch
This stretch targets the hip flexors, hip rotators and quads for a complete post-run release.
Begin in a low lunge, with your right foot forward and both hands planted on the mat, inside your right foot.
Drop your back knee to the ground, and gently bend your left knee, reaching back to grab your left foot with your right hand.
Hold for 30 seconds, then switch sides.
Modification: Keep the back knee on the ground and skip the foot grab to reduce intensity.
Saddle pose
A deep hip flexor stretch that also targets the lower back and quadriceps.
Kneel with your knees hip-width apart, slowly lowering to a seated position.
Stay upright if you feel enough of a stretch here. If you want to go deeper, lean back on your hands, lower down onto your elbows or come all the way down onto your back.
Hold for 1-2 minutes.
Modification: Place a yoga block or bolster under your hips to elevate your seat and reduce strain on the knees and back.
Half frog pose
This stretch targets the inner thighs, groin and hip adductors.
Lie face down on the mat, and bring gently your right knee out to the side, bending at a 90-degree angle,
Keeping your left leg extended straight back. To deepen the stretch raise yourself onto your elbows.
Hold for 1-2 minutes and switch sides.
Modification: Use a folded towel or yoga block under your chest to reduce pressure on your hips, and ease into the stretch.
Reclining bound-angle pose
This pose stretches the inner thighs, hips, and groin area, making it especially beneficial for runners dealing with tight hip muscles. It encourages relaxation and can alleviate tightness in the hips and lower back.
Begin sitting on the floor with your knees bent and the soles of your feet together.
Slowly lower yourself down onto your back, allowing your knees to open out to the sides (you can place a rolled-up blanket or yoga bolster under your back, along your spine, for support if needed).
Relax your arms by your sides or place your hands on your belly, and breathe deeply. Aim to stay in this pose for several minutes, allowing your hips to soften into the stretch and feel open.
Modification: Place yoga blocks or a rolled-up blanket under each knee for extra support, allowing the hips to open more gradually.
Hungry for more? Try this hip-melting session with Canadian yoga instructor Kassandra Reinhardt.
Remember, it’s okay to feel a stretch in each of these poses, but if you experience any pain or numbness, adjust your position or come out of the pose entirely. Listening to your body is key. If you’re unsure whether yoga is suitable for you, especially if you have a history of injuries, consider checking in with a sports medicine practitioner before getting started; a bit of expert guidance can help ensure you’re stretching safely and effectively.
