Yoga for Runners: Mountain Pose Sequence

Hooray! I’ve gone on two winter runs this week and am feeling great. I hit my stride immediately on the first run and welcomed the crisp winter air in my lungs, thanking God for the beautiful day and the fresh air to breathe as I took in the scenery along the lakeside path. I’m blessed to live in a place that offers constant beautiful reminders of God’s work. It’s encouraging and energizing to be surrounded by such natural beauty. On days when I don’t run, I enjoy walking through the paths and neighborhoods in our area and taking in the beauty of each day. It’s easy to be grateful for God’s work when you have constant reminders of the beauty in His plans.

But running at 7,000 feet altitude comes with some extra challenges, one of them being breathing. Even for a full-timer in these parts, it can be tough to open up the lungs for that first run of the year. Running at this altitude can make it feel as though something is blocking the air from being pulled deeply into the lungs, leaving a person struggling to inhale fully. It takes training, patience, and acclimation to run a good distance in this environment. It’s a humbling environment, but I’ve learned to embrace humility and welcome it with every run because it makes me stronger mentally and physically.

Struggling to inhale at this altitude can induce panic for some and frustration for others. It’s okay to have these feelings when you’re struggling to breathe, acknowledge them and focus on controlling your breath calmly. Mountain Pose is a perfect starting point for runners struggling to breathe. Bring your pace to a gradual stop at a place that’s safe, and allow yourself a moment to collect yourself while you take in whatever scenery is around you. What beauty do you see? Focus on that as your breath slows from your run, then begin a calming Mountain Pose sequence to open your chest and lungs and breathe fully.

Mountain Pose Sequence for Runners

Begin in Mountain Pose with the option of Prayer Hands. Inhale for a slow count of four, hold the breath for one second, then slowly exhale for a count of four. Pause for one second before repeating the inhale-pause-exhale sequence five times, gaining control of your breath with each round.

One the next inhale, raise the arms above the head into Mountain Pose with Arms Up, lifting the chin slightly to look up. Take 3-5 deep breaths here, welcoming the air deeper into your lungs with each breath, then transition to Mountain Pose with Arms Up and Backbend. If you prefer Cactus Arms here, this is also a good modification to open the chest and lungs further. If you are working on core stability, try Mountain Pose with Supported Backbend to gain balance before attempting Cactus Arms or an unsupported backbend.

On the inhale, return to Mountain Pose with Arms Up. Take 3-5 deep breaths here, then bring the arms down to Prayer Hands on the exhale.

Repeat the sequence of Mountain Pose - Arms Up - Backbend/Cactus - Arms Up - Prayer Hands 3-5 times until you have control of your breath and can inhale deeply. Now you’re ready to keep running, yogi! Or use this as the beginning of your cool-down series now that you have your breath again.

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Are you also eager for the running season ahead? Sign up for our yoga workshop for runners! Yogi runners meet once a week for five weeks to explore yoga-based warm-ups, cool-downs, and series recommendations specific to the needs of runners. Each week includes a guided group practice to try out the recommended poses.

Can’t wait for the runner’s workshop in May? Sign up for a Quick Yoga Consultation to walk through these poses together one-on-one, or request an Individual Yoga Plan to develop a series of poses specific to your needs.