Tight hamstrings? I'm a runner, and the pyramid stretch is my go-to for loosening up my legs
I enjoy yoga for runners several times a week, especially after hard workouts, and one stretch that I make sure I include in every routine I do is the pyramid pose. This primarily targets the muscles along the back of your body, mainly the hamstrings in your legs.
As my hamstrings are the muscles that are usually the tightest after tough runs, this stretch has been invaluable for keeping me limber and ready to run again the next day.
The pyramid pose is also known as Parsvottanasana, and is a standing stretch with a forward bend.
It's a stretch that's better explained by seeing it in action, so check out this detailed instruction video from Yoga With Adriene for more details.
Along with providing a deep stretch for your hamstrings, the stretch also loosens your hips and back, and holding the position also helps improve your balance and core strength.
My right hamstring in particular is always tight during weeks when I do a lot of running, and I feel that the pyramid stretch is the one that really helps it.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
To get the most from the stretch, it's best to include it within a longer yoga routine. If you want a runner-focused yoga session, I can highly recommend this one from YogaEasy, which I've tried hundreds of times myself.
It includes the pyramid pose and many other stretches to help loosen your legs, chest and back, all in just 20 minutes.
When my hamstrings are really tight because I haven't been stretching enough, the pyramid pose can sometimes be too hard a stretch for me to go straight into.
To build up to the pyramid pose, I will do downward-facing dog and pyramid pulses — where I bend and stretch my legs a few times.
You can also drop your back knee to the floor and focus on stretching your front leg, which I find is another great hamstring loosener when I'm too tight for pyramid.
Whatever stretch you do, make sure you do it regularly as a runner, because I've found yoga to be a vital aspect of my recovery during marathon training, alongside eating well and sleeping as much as possible.
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Forget tight hamstrings — this stretch is now my go-to for loosening up my legs
When you buy through links on our articles, Future and its syndication partners may earn a commission. I'm deep into marathon training right now, logging 70-85 miles each week, which means that regular stretching is a crucial part of my recovery routine. I enjoy yoga for runners several times a week, especially after hard workouts, and one stretch that I make sure I include in every routine I do is the pyramid pose. This primarily targets the muscles along the back of your body, mainly the hamstrings in your legs. As my hamstrings are the muscles that are usually the tightest after tough runs, this stretch has been invaluable for keeping me limber and ready to run again the next day. How to do pyramid pose The pyramid pose is also known as Parsvottanasana, and is a standing stretch with a forward bend. It's a stretch that's better explained by seeing it in action, so check out this detailed instruction video from Yoga With Adriene for more details. From standing, step one foot back around three to four feet behind you. Your front foot should be straight, while your back foot is at a 30-45°angle, with your heels lined up. Bend forward from the hips, keeping your back straight, with both legs extended and the weight in your back heel. When you feel the stretch in your hamstrings, hold the pose for several deep breaths, then come back up and repeat on the other side. For the classic version of the pyramid stretch, you should have your hands pressed together behind your back, but I can't do this — I put my hands either side of my front foot to add more stability. Benefits of pyramid pose Along with providing a deep stretch for your hamstrings, the stretch also loosens your hips and back, and holding the position also helps improve your balance and core strength. My right hamstring in particular is always tight during weeks when I do a lot of running, and I feel that the pyramid stretch is the one that really helps it. To get the most from the stretch, it's best to include it within a longer yoga routine. If you want a runner-focused yoga session, I can highly recommend this one from YogaEasy, which I've tried hundreds of times myself. It includes the pyramid pose and many other stretches to help loosen your legs, chest and back, all in just 20 minutes. How to build up to pyramid pose When my hamstrings are really tight because I haven't been stretching enough, the pyramid pose can sometimes be too hard a stretch for me to go straight into. To build up to the pyramid pose, I will do downward-facing dog and pyramid pulses — where I bend and stretch my legs a few times. You can also drop your back knee to the floor and focus on stretching your front leg, which I find is another great hamstring loosener when I'm too tight for pyramid. Whatever stretch you do, make sure you do it regularly as a runner, because I've found yoga to be a vital aspect of my recovery during marathon training, alongside eating well and sleeping as much as possible. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I did 60 minutes of hot yoga for 6 months, and here's what happened to my body Forget planks — strengthen and tone your core with just 1 resistance band and these 5 moves Forget the gym, this yoga-inspired workout builds a stronger core and arms in 5 moves
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Tight hamstrings? I'm a runner, and the pyramid stretch is my go-to for loosening up my legs
I'm deep into marathon training right now, logging 70-85 miles each week, which means that regular stretching is a crucial part of my recovery routine. I enjoy yoga for runners several times a week, especially after hard workouts, and one stretch that I make sure I include in every routine I do is the pyramid pose. This primarily targets the muscles along the back of your body, mainly the hamstrings in your legs. As my hamstrings are the muscles that are usually the tightest after tough runs, this stretch has been invaluable for keeping me limber and ready to run again the next day. The pyramid pose is also known as Parsvottanasana, and is a standing stretch with a forward bend. It's a stretch that's better explained by seeing it in action, so check out this detailed instruction video from Yoga With Adriene for more details. Along with providing a deep stretch for your hamstrings, the stretch also loosens your hips and back, and holding the position also helps improve your balance and core strength. My right hamstring in particular is always tight during weeks when I do a lot of running, and I feel that the pyramid stretch is the one that really helps it. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. To get the most from the stretch, it's best to include it within a longer yoga routine. If you want a runner-focused yoga session, I can highly recommend this one from YogaEasy, which I've tried hundreds of times myself. It includes the pyramid pose and many other stretches to help loosen your legs, chest and back, all in just 20 minutes. When my hamstrings are really tight because I haven't been stretching enough, the pyramid pose can sometimes be too hard a stretch for me to go straight into. To build up to the pyramid pose, I will do downward-facing dog and pyramid pulses — where I bend and stretch my legs a few times. You can also drop your back knee to the floor and focus on stretching your front leg, which I find is another great hamstring loosener when I'm too tight for pyramid. Whatever stretch you do, make sure you do it regularly as a runner, because I've found yoga to be a vital aspect of my recovery during marathon training, alongside eating well and sleeping as much as possible. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
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My challenges for Tom's Guide usually involve lifting weights, or using my body weight, to build strength and remind me I'm not in the enviable shape I think I am. The challenges are never less than interesting, they are often surprising, and some have impressed me to the point I have continued to use them in my exercise regime (you know when a move is right for you). So when my editor suggested the 90/90 stetch, I thought, 'This is different.' Then I thought, 'I wonder what it is.' This is not because I'm an ignoramus, but because, like most people, I don't stretch as much as I should. As someone interested in fitness and remaining physically strong, this is the strategy of, well, an ignoramus. So I was more than keen to give it a go. Was it a life-changing experience? I'm not a man given to hyperbole, so, no, of course not. Was it a revealing, fascinating, frustrating and, ultimately, greatly beneficial? It sure was. This is an immensely effective hip-mobility exercise. Most of us take our hips for granted, and it's only when we're dancing at a wedding that we realise they're not as loose as they once were, or ought to be. Hip mobility and flexibility are vital for general day-to-day activities, as well as for exercise and sports. However, because the muscles, tendons, and joints in the area simply do their job, we often assume they don't require attention. Out of sight, out of mind, until one day you drop your keys and are reduced to hoping someone short is nearby to pick them up for you. Good hip flexibility can also help relieve lower back pain, which, at any given time, afflicts about a quarter of US adults. The 90/90 works the hips internally and externally at the same time, which is rare for one move. It targets a variety of muscles, including the adductors, abductors, and glutes, as well as some of the hard-to-hit but important muscles such as the psoas and the piriformis. Crucially, it also works the hip capsule, specialised ligaments that stabilise the hip joint. This move asks a lot but boy, it delivers. Begin by sitting on the floor (I suggest you use a yoga mat for this move), with your right leg bent in front of you at a 90-degree angle, hip rotated out. This means the outside of your leg will be resting on the floor. Your foot should be in a neutral position, so don't point it. It, too, should form a 90-degree angle with your lower leg. Your thigh should be directly in front of your chest. If you feel you are leaning to the right, slide your leg slightly closer to your body, maintaining the angle as best you can. Position your left leg to your left side, again at a 90-degree angle, hip rotated internally. This means the inside of your leg will be resting on the floor. Make sure your back knee is in line with your hip. If you feel tightness in the hip, bring your leg forward a little, but again, maintain the angle. 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