Downward dog - a great yoga stretch!

Sun Salutations for Beginners – for Runners

Learning a Sun Salutation sequence is a great place to start when doing yoga at home! There are many different styles taught, so in this video I’ll guide you through the sequence I’ve designed for runners – that are ideal as a pre-run warm up, or to do regularly to improve strength, mobility and flexibility.

I think it’s suitable for beginners as well as the more advanced, so give it a go a few times and let me know how you go!

You’ll see me do 3 variations of the same sequence, each one adding on an extra small element.

Why Sun Salutations?

  • They’re great before running, warming up hip flexors, hamstrings, shoulders, back and feet.
  • Ideal as part of a morning routine.
  • Help to strengthen the core and upper body.
  • Pretty easy to learn a short sequence.

Do me the honour of writing a comment below, on our shiny new blog??

All my best,

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Helen Clare

Helen Clare, founder of Helen Clare Yoga and Run Better with Yoga, is a trail runner, senior yoga teacher and yoga for athletes coach, living in Cornwall, UK.

Comments (5)

  • I like the way you explain thing that makes it simple to follow and the detail explanations of the workings of all the muscles being used.
    I mentioned before about taking up running a few weeks ago and pulling my calf, well I thought it was feeling ok until I tried running on the spot and high knees to feel like it’s not ready at all.
    It’s been over 2 weeks now, would I benefit if I can’t run for a few weeks.

  • Hi Trevor! Thank you for this! So glad that you’re getting on well with the classes on here 🙂 I think you would definitely benefit from not running for a few weeks. Just do yoga, without straining the calf.

  • Hi, I’m a soon to be 75 year old trail runner – ex ultra runner – who is looking to ease his ageing and arthritic body. I have a fused right ankle (osteoarthritis ate my cartilage away) but despite this I’m managing to run up to 7/8 miles when fit enough. I also have lower back issues which impact on my running. I exercise regularly but mobility and flexibility are not my good points.

    • Hi Chris! Great to hear from you! Increasing your flexibility and mobility will make a huge difference to your running. Core and glute strength can help your low back, in addition to improve mobility. Keep me updated on your progress!

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