Move · Videos · Yoga · 25 min

25-Minute Hatha Yoga for Runners: Hips and Hamstrings

25-Minute Hatha Yoga for Runners: Hips and Hamstrings — video by Fightmaster Yoga Play · 25:29

Video by Fightmaster Yoga on YouTube · Open on YouTube

A hatha flow for the areas running tightens: sun salutations, low lunges, warriors, wide-leg folds, pyramid and pigeon, then seated hamstring and hip stretches, bridge and twists. Options are given for tight hips and knees.

  • 25 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 12

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  1. Standing warm-up: feet together, press evenly through the feet, then reach up and fold a few times. 0:22
  2. Sun salutations: knees-down lowering and cobra first, bending one knee then the other in down dog. 1:43
  3. Low lunge with the back knee down and hands above the front knee, then half splits; right, then left. 4:17
  4. Warrior II, reverse warrior and side angle on each side, front knee over the ankle and second toe. 5:59
  5. Forward fold holding the big toes, a wide-leg fold, then a wide squat rocking side to side. 8:10
  6. Chair, then crescent lunge with slow back-knee bends and pyramid pose; right side, then left. 10:29
  7. Pigeon on each side; if your knee hurts, do the figure-four stretch on your back instead. 13:07
  8. Butterfly forward fold, then a wide-leg seated fold with the thigh muscles kept firm. 15:18
  9. Cow face legs, left on top then right; straighten the lower leg if the knees won't stack. 16:49
  10. Bridge twice with the belly engaged and thighs spiralling in, then hug the knees and rock. 18:16
  11. Seated twist on each side, then a forward fold over straight legs with a long spine. 19:35
  12. Happy baby, rocking gently side to side, then rest in savasana. 21:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the front knee over the ankle and in line with the second toe
  • Keep your thigh muscles firm while you stretch the hamstrings
  • If pigeon hurts your knee, do the figure-four stretch on your back instead

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadplank, chaturanga, down dog
  • Wrists & hands takes loadsun salutations: plank, chaturanga, down dog
  • Hips takes loadlow and crescent lunges, warrior II, pigeon
  • Knees takes loadwarrior II, crescent lunge knee dips, chair, horse
  • Elbows moveschaturanga
  • Upper back movesseated twists
  • Lower back movescobra, upward dog, bridge, forward folds
  • Ankles & feet moveslunges and warriors
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knees down to lower; skip the vinyasa; figure-four on your back instead of pigeon

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Fightmaster Yoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety