{"id":153014,"date":"2025-12-18T11:55:51","date_gmt":"2025-12-18T16:55:51","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=153014"},"modified":"2025-12-18T11:55:51","modified_gmt":"2025-12-18T16:55:51","slug":"yoga-for-runners-solstice-stretches-for-winter-weary-legs","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/yoga-for-runners-solstice-stretches-for-winter-weary-legs\/","title":{"rendered":"Yoga for runners: solstice stretches for winter-weary legs"},"content":{"rendered":"<p>The winter solstice is the point when daylight bottoms out and the winter season really feels like it\u2019s taken hold. For runners, that often lines up with cold muscles, shortened strides, legs that feel heavier than they should and a mental drag that\u2019s harder to shake than the soreness. A few well-chosen stretches can help restore some range of motion without turning into a full yoga session. These poses are simple and well-suited to runners dealing with winter mileage and worn-out motivation.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-123257 size-large lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/09\/GettyImages-1217879609-e1763996523208-1024x577.jpg\" alt=\"yoga ELDOA\" width=\"788\" height=\"444\" data-srcset=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/09\/GettyImages-1217879609-e1763996523208-1024x577.jpg 1024w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/09\/GettyImages-1217879609-e1763996523208-300x169.jpg 300w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/09\/GettyImages-1217879609-e1763996523208-768x433.jpg 768w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/09\/GettyImages-1217879609-e1763996523208-800x450.jpg 800w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/09\/GettyImages-1217879609-e1763996523208-600x338.jpg 600w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/09\/GettyImages-1217879609-e1763996523208.jpg 1040w\" data-sizes=\"(max-width: 788px) 100vw, 788px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 788px; --smush-placeholder-aspect-ratio: 788\/444;\" \/><\/p>\n<h2>Deer pose<\/h2>\n<p>This gently <a href=\"https:\/\/runningmagazine.ca\/trail-running\/try-this-pro-trail-runners-go-to-hip-mobility-routine\/\">opens the hips<\/a> without forcing a deep stretch. It\u2019s useful when hips feel stiff from winter running or long stretches of sitting.<\/p>\n<p>Sit on the floor with both knees bent and pointing to the same side.<\/p>\n<p>Place one leg in front of you and the other behind, so your legs form a loose zig-zag.<\/p>\n<p>Sit up tall, or lean forward slightly if that feels comfortable.<\/p>\n<p>Breathe slowly and stay relaxed.<\/p>\n<p><iframe title=\"DEER POSE TUTORIAL\" width=\"563\" height=\"1000\" data-src=\"https:\/\/www.youtube.com\/embed\/364YGVPxBkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<h2>Gate pose<\/h2>\n<p>Gate pose stretches the inner thigh and side of the body together, which can ease stiffness that builds <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/quick-cold-weather-workouts-for-the-time-crunched-runner\/\">from cold runs<\/a> and layered clothing.<\/p>\n<p>Kneel on one knee with your other leg stretched straight out to the side, foot flat.<\/p>\n<p>Keep your chest facing forward.<\/p>\n<p>Reach the arm on the kneeling side up and gently lean toward the straight leg.<\/p>\n<p>Hold where you feel a stretch, not strain.<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"How to Do Gate Pose in Yoga\" width=\"788\" height=\"443\" data-src=\"https:\/\/www.youtube.com\/embed\/neM-MHJGWgU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n<h2>Puppy pose<\/h2>\n<p>This helps loosen the upper back and shoulders, areas that tend to<a href=\"https:\/\/runningmagazine.ca\/sections\/training\/how-to-make-winter-running-feel-less-hard\/\"> tighten in winter<\/a> from hunching and tension.<\/p>\n<p>Start on your hands and knees with hips stacked over knees.<\/p>\n<p>Walk your hands forward a few inches at a time.<\/p>\n<p>Lower your chest toward the floor while keeping your hips lifted.<\/p>\n<p>Stop before it feels like too much.<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"Yoga: How To Do Puppy Pose\" width=\"788\" height=\"443\" data-src=\"https:\/\/www.youtube.com\/embed\/i1-bFRjloeI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n<h2>Toe squat with heel sit<\/h2>\n<p>This works the <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/yoga-for-feet-toes-and-ankles-give-your-neglected-lower-limbs-some-love\/\">feet, ankles and calves<\/a>, which often feel stiff in colder weather or bulkier shoes.<\/p>\n<p>Kneel on the floor and tuck your toes under.<\/p>\n<p>Slowly sit back toward your heels until you feel a stretch in your feet or calves.<\/p>\n<p>Stay upright or lean forward slightly if needed.<\/p>\n<p>Hold briefly, then come out carefully.<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"Yoga: How To Do Rabbit Pose\" width=\"788\" height=\"443\" data-src=\"https:\/\/www.youtube.com\/embed\/NkzPl5xBKVA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n<p>Hold each pose for about 30 to 60 seconds, breathing normally and staying relaxed. None of these should feel sharp, painful or numbing\u2014if they do, ease out or skip the stretch entirely. Those winter muscles tend to need patience more than pressure, and pushing into discomfort rarely speeds things up.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>These simple stretches will ease stiff legs and reset tired bodies at the darkest point of winter<\/p>\n","protected":false},"author":5367,"featured_media":142195,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ngg_post_thumbnail":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[325690],"tags":[336494,331404,346010,332769,346011],"class_list":["post-153014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-stretching-for-runners","tag-tired-legs","tag-winter-yoga","tag-yoga-for-runners","tag-yoga-for-tired-legs"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga for runners: solstice stretches for winter-weary legs - 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