Photography credits: @clelatouf and @mattie_lennon
Trail running is about more than covering distance. It requires strength, balance, focus, and the ability to adapt to constantly changing terrain. For yoga teacher and trail runner Agnes, yoga has become an essential companion to every run, supporting stability, recovery, and a deeper connection to breath and body. In this article, she shares how yoga can help trail runners move with greater confidence, recover more effectively, and stay present on every trail.
From the Mountains to the Yoga Mat
I've always loved sports and movement. My yoga journey began in 2011 when a friend convinced me to join a class. Up until then, I thought yoga was mostly sitting cross-legged and meditating—but I couldn’t have been more wrong. After that first class, I was hooked. I loved exploring new ways of moving my body and discovering the connection between breath and movement. It might sound cliché, but yoga truly changed my life.
In 2015, I completed my yoga teacher training—not with the intention of teaching, but to deepen my own practice. Eventually, in 2018, I found myself sharing what I’d learned and began teaching.
Trail running was more of a natural transition. I’ve been running since I was 18 and always felt at home in the mountains, so combining the two just made sense. It probably started around the same time as my yoga teacher training—before trail running really became a “thing.”
What I love most about it is being immersed in nature, soaking in the scenery, while staying completely present. Trail running demands focus—you have to pay attention to avoid tripping or falling. For me, it’s like a moving meditation. I tune into my breath, my body, and the rhythm of each step. There’s no room for wandering thoughts; the trail keeps you grounded in the moment.
Why Yoga Supports Trail Runners
In yoga one does - depending on the class and level of the student - a good amount of single leg / balancing exercises - which furthermore strengthen knees & ankles. Two joints that are in high demand when trail running. Additionally the „chaturanga“ strengthens our upper body and the core - a strong core will help you stabilize your posture when running on technical trails. Yoga has always helped me to come back faster and stronger from any injury. Inversions help to drain our lymphatic system - I always practice headstand after a long run - basically „draining“ the legs.
Yoga Poses for Trail Runners
For Strength & Stability:
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Chair Pose (Utkatasana): Builds strength in the quads and glutes, crucial for uphill running
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Warrior III (Virabhadrasana III): Enhances balance and strengthens ankles and glutes (hold for a few breath) - (Advanced: alternate between Warrior 3 and one legged mountain)
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Warrior II (Virabhadrasana II): Strengthens quads and improves hip stability
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Eagle Pose (Garudasana): Enhances balance and ankle strength
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Boat Pose (Navasana): Builds core strength for stability on uneven ground.
For Recovery:
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Dynamic Cat-Cow: Moves the the spine and improves breath connection (Especially when running longer distances, the impact on our lower back is enormous - moving the spine in cat cow can help with discomfort which accumulates after hours of running
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Downward-Facing Dog (Adho Mukha Svanasana): Stretches calves, hamstrings, and shoulders
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Half Splits (Ardha Hanumanasana): Targets tight hamstrings without overstraining
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Reclined Figure Four: Relieves hip tension from steep ascents and descents
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Supine Twist: Soothes the lower back and aids recovery.
How Yoga Supported My Recovery
There are certain exercises that help to strengthen ankles and knees, which can help to prevent injury. On the other hand, if an injury does happen, yoga can help to speed up recovery. It always worked for me. In 2018, when I fell whilst bouldering, I completely tore my ACL, PCL & MCL. On crutches for 2+ months, I would „hobble“ onto my yoga mat and practice. Whether it was breathing exercises in the beginning (I would guide my breath into my injured knee to deal with pain), safely transitioning into inversions with a yoga chair, to balancing exercises on a yoga board to strengthen my leg - Yoga has been there every step of the way. I honestly wish they would include yoga in physio / rehabilitation sessions.
Vinyasa Flow for Trail Runners
Join Agnes for a 25-minute Vinyasa Flow focused on moving the spine, mobilizing the hips, and strengthening legs & core. (filmed @theyogalife in South Africa)
Connect with Agnes
Instagram: @agichristine & @agichristine_moves
