Pace Setter : January 2026

Yoga for Runners

Yoga for Runners by Sally Drake 

Pose of the Month: Dolphin Pose (Forearm Down Dog)

Chatur Svanasana

In this column, I feature a yoga pose, breathing technique, or guided meditation that supports runners both on and off the road. Yoga improves flexibility, builds strength, enhances balance and stability, relieves stress, and promotes faster recovery. Even just a few minutes of yoga added to your routine can positively impact your running performance, recovery, and overall mindset as an athlete.

Pose Description & Benefits

Dolphin Pose is a strengthening and lengthening posture that supports both performance and recovery. A variation of Downward Facing Dog practiced on the forearms, Dolphin builds strength in the arms, shoulders, and core while stretching commonly tight areas for runners, including the hamstrings and calves. By lengthening the entire back body and engaging postural muscles, Dolphin is an excellent addition to a pre-run mobility warm-up or a post-run recovery routine.

How to Practice

Begin in Tabletop (on hands and knees). Lower onto your forearms, placing elbows directly under shoulders with forearms parallel to one another. Tuck your toes and lift your hips up and back, forming an inverted “V” or pyramid shape with your body.

Press firmly through your forearms and elbows, drawing the shoulder blades onto the back and broadening across the collarbones. Lift the tailbone high and engage the core as you send the hips back and up. Keep the head relaxed and the neck neutral, with a soft gaze toward the feet. Bend the knees generously to maintain length through the spine, especially if the hamstrings feel tight (which is common among runners).

Hold the pose for several slow, steady breaths. To release, gently lower the knees to the mat and rest in Child’s Pose.

Tips for Runners

• A shorter stance (feet closer to the elbows) increases the inversion and deepens the stretch. Start with a comfortable stance and adjust gradually as your body warms up.
• Avoid looking forward; keep the neck long and neutral with the gaze directed toward the feet.
• Use your breath. Take deep inhales to create space and length through the body, and long exhales to release tension and, when ready, deepen the stretch.
  
   

Sally Drake has been a runner in the Capital District community for over twenty years and is a 500-hour certified yoga teacher. She teaches yoga at The Hot Yoga Spot in Albany, offering a variety of classes throughout the week from Gentle to Vinyasa Flow for all levels. Runners are always welcome! Sally’s weekly yoga schedule can be found here: Sally D. - The Hot Yoga Spot