Today I will show you 7 standing yoga postures (asanas) that help runners, cyclists and triathletes to stretch their leg muscles.

If you are doing a lot of running or cycling, it is also probable that you have stiff legs. This stiffness in the legs, ranging from the foot up to the gluteus maximus, can be the cause of different problems as for instance the iliotibial band syndrome. Other problems that can arise from stiff leg muscles are back problems. Please refer to my post about iliotibial band problems for more information about that specific problem.

If you haven’t got any yoga experience or if you have just started with yoga, these asanas are a great start for getting more flexible leg muscles.
I have chosen to write the english name as well as the sanskrit name to make it easier for you to find videos or pictures of the postures on the web. I recommend looking at youtube for instructions on how to do the bends.

When your legs are more flexible, they can perform with less resistance. It will be possible to run or cycle more efficient. It will also help you to avoid overuse injuries as iliotibial band syndrome.
I have noticed that when I started doing yoga or stretching, I didn’t get any knee pains anymore. At first I was very stiff and couldn’t really get into the postures without it hurting a bit, but after a few weeks I noticed big improvements. Just take it easy with the postures. Don’t overdo it. Let it take it’s time. You will gain flexibility and when you do it carefully, you won’t get injured during the training.

The postures (asanas) that I suggest for the beginning are the following seven:

1. Standing forward bend (Uttanasana): This is an excellent pose to extend your hamstrings. It will stretch your gluteus maximus, medius and minimus as well as your spinal muscles too. Precaution is to be made by people with back injury. These people should approach this bend very cautiously. It is important to let gravity do the work, don’t push your body into the pose. If your hamstrings are very tight, bend your knees. That will make the stretch better.

2. Warrior I (Virabhadrasana I): Warrior I is a very good posture to stretch you hip flexors, which is a weak point in many runners and cyclists. It increases flexibility in the hips, back and front groins.

3. Warrior II (Virabhadrasana II): As in Warrior I this posture stretches the hip joints and opens the groins and it also stretches the inner thigh muscles.

4. Side Angle Pose (Parsvakonasana): This is a good following pose of Warrior II. It stretches the back side of the legs and opens the groin. At the same time it also stretches the upper body.

5. Triangle Pose (Trikonasana): This is a follow up of the Warrior I pose. Works the side body and the hips.

6. Intense side stretch (Parsvottanasana): This is another very good stretch for your hamstrings and it will also increase the flexibility in your gluteus maximus. This posture is more intense in the hamstrings than the standing forward bend.

7. Wide stance forward bend (Prasarita Padottanasana): This posture is sometimes also called wide-legged forward fold and is related to the standing forward bend. The difference is that the feet are wide apart in this posture. This posture is also a very good stretch for your hamstring and the gluteus maximus.

In every of these 7 postures remain for five deep breaths in position. If you do these poses regularly they will give you much more flexibility in your legs and they will open your groin and hips. I recommend doing them at least 3 times a week. When you have done them for about 2 months we can go to the next level.

If you get more interested in yoga and want to learn more poses, please read my review of The athlete’s guide to yoga or have a look at the books and dvds I have collected for you.



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