Athletes, this is what you’ve been missing.
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(Photo: skynesher | getty)
Published December 29, 2025 08:08AM
there’s a common misconception among athletes-whether hard-core competitors, casual runners, or occasional gym goers-that practicing yoga means needing to sacrifice an hour of critical training time for a studio class. But that couldn’t be further from reality. You can experience the benefits of yoga on your performance in as little as 10 minutes with yoga for athletes. And those benefits extend beyond what you might assume.
Even occasionally practicing yoga enhances flexibility by releasing chronically tight muscles, improving core strength and addressing muscle imbalances that tend to result from training. Best of all, the physical and mental benefits of adding even a little yoga to your training routine are invaluable.
So no, you don’t need an extended yoga workout to experience almost immediate improvements in your performance. You simply need the right poses. Even if you only have 10 minutes once or twice a week, you’ll still experience the benefits of yoga for athletes. No sacrifice required.
10-Minute yoga for Athletes Routine
The following 10-minute yoga for athletes sequence of poses is designed to be the end of your workout when your muscles are already warm. You can also practice individual poses those days when you can’t spare the full 10 minutes.
Stay in each pose for 30 to 45 seconds before transitioning to the next. When you’re in each pose, don’t think so much about holding the shape. Focus rather on just breathing through it.
(Photo: Andrew Clark)
1. Mountain Pose
When you don’t rush through it, this deceptively simple pose is essentially training for your focus and body awa
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Yoga Poses for Runners
Running is a fantastic workout, but it can leave your muscles tight and imbalanced. Incorporating a regular yoga practice can help runners improve flexibility, strength, and mental focus-all of which can translate to better performance and fewer injuries.
Here are four yoga poses that are especially beneficial for runners:
1. Low Lunge
This pose stretches the hip flexors, which can become tight from repetitive running motions. Tight hip flexors can contribute to lower back pain and decreased stride length.
How to: Start in a plank position. Step one foot forward between your hands, aligning your knee over your ankle. Lower your back knee to the mat. Keep your chest lifted and your core engaged. You should feel a stretch in the front of your hip on the side of your back leg. Hold for several breaths, then switch sides.
2. Pigeon Pose
Pigeon Pose is a deep hip opener that targets the glutes and piriformis muscle, which can become tight and cause sciatica in runners. It’s a challenging pose, so listen to your body and don’t push yourself too far.
How to: Start in a plank position. Bring one knee forward toward your wrist on the same side of your body.Angle your shin toward the opposite wrist. Extend your back leg straight behind you. Lower your hips toward the floor. If your hip doesn’t reach the floor, support it with a block or blanket. Hold for several breaths, then switch sides.
3. Warrior III
Warrior 3 works the quads and glutes in a similar way. The single-leg balancing pose also strengthens the smaller, easily overlooked stabilizing muscles in the ankles and hips. And, as with all balancing poses, it enhances mental focus.
How to: Ground your feet. Shift your weight onto one foot, spreading your toes and grounding your foot into your mat.Allow a slight bend in your standing leg and hinge forward so your chest and hips are parallel to the floor. Touch your fingertips to the floor or reach your arms straight ahead alongside your head as you draw your belly button toward your spine. Stay here for several breaths. Then switch sides.
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