Yoga · Flexibility

Hips and hamstrings for runners

An after-run floor sequence for the back of the legs, hip flexors and outer hips, using a strap and the wall so nobody has to force a stretch.

Mats set out; teacher at the frontWallT
Start / 5
Time
15 min
Players
1–30
Age
U12+
Area
Mat per person
Equipment
matsstraps or a towelblocksa wall

Setup

  1. Use it after the run, when the body is warm; it isn't a pre-run warm-up.
  2. Mats in rows with a strap and two blocks at each; back-row mats near a wall for the last pose.
  3. Runners with a niggle in the hamstring, hip or knee get advice from a health professional and take the gentlest option.

How it runs

  1. Reclined hand-to-big-toe (Supta Padangusthasana) (90 s each side): strap round the ball of one foot, leg up towards the ceiling with a soft knee, other leg long or bent with the foot flat. Breathe in to lengthen, breathe out to soften.
  2. Strap to the side (30 s each side): keep the opposite hip heavy and let the strapped leg open out a little, only as far as the hip stays down.
  3. Low lunge (Anjaneyasana) (1 min each side): back knee padded, tuck the tailbone slightly and feel the front of the back hip open; hands on blocks or the front thigh.
  4. Half splits (Ardha Hanumanasana) (1 min each side): hips back over the knee, hands on blocks, front foot flexed, spine long rather than rounded.
  5. Reclined figure-four (Supta Kapotasana) (1 min each side): ankle over the opposite knee, hold behind the thigh or rest the foot on a wall.
  6. Legs up the wall (Viparita Karani) (2–3 min): bottom close to the wall, legs resting up it, a folded blanket under the hips if wanted; breathe slowly.

Coaching points

  • Keep the knee soft in hamstring work; the stretch should be in the belly of the muscle, not behind the knee.
  • A long spine matters more than how far forward the body goes.
  • Breathe out slowly to let the stretch settle; no bouncing.
  • Work both sides evenly and notice any difference without trying to fix it in one session.
  • Language matters: these poses may help runners feel looser; they aren't a cure for tight legs or a guarantee against injury.

Common mistakes

  • Yanking the strap to pull the leg further.
  • Rounding the back in half splits to reach the toes.
  • Arching the lower back in the lunge instead of opening the hip.
  • Letting the opposite hip lift when the leg opens to the side.

Say it: “Soft knee, long spine, slow breath out.”

Make it harder

  • Straighten the lower leg along the floor in the strap stretch.
  • Lift the back knee in the lunge and reach the arms up for three breaths.
  • Try Pigeon pose (Eka Pada Rajakapotasana) with a block under the hip.

Make it easier

  • Use a towel instead of a strap and keep the lower knee bent.
  • Two blocks on their tallest height in half splits.
  • Rest the calves on a chair seat instead of the wall.

Reviewed by the Sportdify coaching team.