Yoga for Runners: A Comprehensive Ab Workout

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Runners require a combination of strength, flexibility, and mobility to maintain optimal performance and prevent injuries. This yoga-inspired ab workout designed by Amber Rees, a senior instructor and co-founder of the Brave Body Project, effectively integrates these elements into a single session.

Benefits of Incorporating Yoga into Running

Rees emphasizes the benefits of yoga for runners, highlighting its role in enhancing flexibility and facilitating muscle recovery. By dedicating time to this core-yoga flow, runners can improve their range of motion, strengthen their core, and reduce the risk of injuries from poor running form.

Core-Yoga Flow

Perform each movement for 60 seconds, resting for 30-60 seconds between sequences. Repeat the entire sequence twice. Refer to the video demonstration by Rees for proper form.

Cat-Cow (Marjaryasana-Bitilasana)

* Start on all fours, wrists aligned under shoulders and knees under hips.
* Inhale into Cow Pose, arching the back and lifting the chin.
* Exhale into Cat Pose, rounding the back and tucking the chin.

Modified Sun Salutation (Surya Namaskar)

* From Plank Pose, bend elbows and lower the body to the mat.
* Inhale into Cobra Pose, lifting the head and chest.
* Exhale into Downward-Facing Dog, maintaining length in the spine.
* Look between ankles to deepen the stretch.

Lunge Pose to Crescent Lunge (Utthita Ashwa Sanchalanasana to Ashta Chandrasana)

* Step the right foot forward into a lunge.
* Sweep arms overhead and lift the torso.
* Return to Plank Pose and repeat on the other side.

Warrior III (Virabhadrasana III) With Rotation

* Stand with feet hip-width apart.
* Hinge forward, bending the right knee and extending the left leg back.
* Sweep arms overhead and twist the torso to the left, bringing the left knee towards the right elbow.

Three-Legged Down Dog Pose (Tri Pada Adho Mukha Svanasana) to Knee Drive

* Lift the left leg into Downward-Facing Dog.
* Drive the left knee towards the outside of the left elbow.
* Lift the left leg back into Downward-Facing Dog.

Boat Pose (Navasana) to Hollow-Body Hold

* Sit with knees bent and feet flat.
* Lift legs and extend arms in front, maintaining a slight back tilt.
* Straighten legs and extend arms overhead.


This yoga-inspired ab workout provides runners with a comprehensive solution for core strengthening, flexibility improvement, and injury prevention. By incorporating this flow into their training routine, runners can enhance their overall fitness and performance.


Emily Carter is a certified yoga instructor and a passionate advocate for the integration of yoga into athletic training. She holds a Master’s degree in Exercise Physiology and has over 10 years of experience in teaching yoga to athletes of all levels.

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