yoga for runners

  • Fresh Vids + Vibes: Bedtime Yoga, Footsie Fun, and More!

    What’s the latest on YogaVibes?

    Running fanatic?

    yoga for runners

    • Yoga for Runners: Before, During and After with Sage Rountree // In this online yoga class for athletes and everyone, look at some simple yoga exercises to do before, during, and after a run or other workout. Enjoy a dynamic warm-up to get your glutes firing and lower legs ready to move; practice alignment and focus exercises to help you stay sharp during a workout; and explore longer holds of poses to stretch your quads, hip flexors, outer hips, inner thighs, and hamstrings after a run. (23 mins.)


    Footsie fun.

    foot exercses

    • Yoga for Ankles and Feet with Ashley Turner // This is a great online yoga class for opening up the feet and ankles, especially if you've had any injuries to these areas or have worn constricting shoes. Help to actively heal your feet and ankles by bringing more oxygen-rich blood to these areas and breaking up scar tissue. Work areas including the arch, achilles tendon, and inner and outer ankles in both seated and standing balancing poses. Warning: This is a restorative practice, although it may feel pretty intense at times! (24 mins.)
    • Playing with Balance: Vinyasa Flow with Rolf Gates // In this online yoga class, you will experience a well-rounded Vinyasa flow class. Rolf will guide you to explore the relationship between your feet and your heart as you practice a standing flow sequence that includes several standing balances, including eagle pose, dancer pose, half moon, and tree pose, just to name a few. Build core strength with a plank and side plank core series, which is followed by backbends, hip openers, and then a well-deserved savasana. (95 mins.)


    Time for lights out?

    bedtime yoga

    • Nighty Night with Sean Gray // Before you hit the sac, enjoy this series of basic poses designed to release stored energy in the body after a long day and calm the mind for some shut-eye. This mellow online yoga practice is good even if you've already practiced today, particularly if you are sore. It's the yogi "night cap." (20 mins.)


    Hammies hurtin?

    hamstring stretches

    • All About the Hammies! Exhale Spa Vinyasa Flow with Goldie Oren // Open up your hamstrings in this vinyasa flow! Begin your practice with a slow flow sequence that will gently open the backs of the legs, and then move through the same sequence one breath per movement. Hold several high lunges to strengthen the legs, while continuing to open up the hamstrings in between lunges. You'll practice 4 Sun Salutation As, emphasizing the length in the backs of the knees in downward facing dog each time, and then flow through 2 rounds of Sun Salutation Bs. Throughout the practice you will practice holding poses such as triangle pose (trikonasana), pyramid pose (parsvottanasana), and revolved triangle pose (parivrtta trikonasana) to deepen the stretch in the hamstrings. Close with lizard pose, pigeon pose, pachimottanasana and a long savasana. (61 mins.)

    Hit your mat to ring in the new vibes.

  • Yoga for Athletes: Find Your Peak Performance

    If you are an athlete seeking yoga, you have stumbled upon a leading, legit source. YogaVibes does athletes proud, offering yoga classes from a highly esteemed, knowledgeable collective of yogis – yogis that just received a page of visibility in the Yoga Journal. Yippee! We are gettin' those vibes out there!

    Yoga Journal

    These featured yogis are the real deal. If you truly aim to enhance your athletic performance, push past mental and physical barriers, and achieve your highest goals, turn to these stellar teachers for inspiration, guidance, and support.

    • Sage Rountree :: As an endurance sports coach, an accomplished age-group triathlete and runner, a highly experienced teacher, and a continuing student of physiology, Sage knows what’s up. Her popular yoga classes and workshops for athletes draw students ranging from recreational athletes to Ironman triathletes, Olympians, NBA and NFL players, and NCAA players and coaches, including UNC men's basketball and football. Take her online yoga classes to discover ways to sharpen your focus, relax for peak performance, and remain balanced.
    • Gwen Lawrence :: Gwen is the yoga instructor for 5 Pro teams in New York, including the New York Giants, New York Knicks, New York Red Bulls, and the New York Rangers, in addition to major college teams such as Yale and UNC. She is well known for her sports-specific Power Yoga for Sports classes and training programs and was recently dubbed the "Best Innovation in Sports Medicine" by ESPN Magazine.
    • Ted McDonald :: As a former Elite Adventure Racer and Lacrosse player at UCLA, Ted has been an athlete his entire life. Educated in both Iyengar and Ashtanga styles of yoga, his classes focus on strength, alignment and the breath, in order to help his students increase flexibility, strength, and focus. Ted also offers many forms of meditation, yin yoga, and restorative yoga classes designed to lengthen connective tissue, prevent injuries, and open energetic pathways in the body.
    • Rolf Gates :: Gates is the author of the acclaimed book on yogic philosophy, Meditations from the Mat: Daily Reflections on the Path of Yoga. He conducts 200 and 500-hour Vinyasa Intensives and Teacher Trainings throughout the U.S. and abroad. As a former social worker and U.S. Airborne Ranger who has practiced meditation for the last sixteen years, Gates brings his eclectic background to his practice and teachings.
    • Pete Guinosso :: Known for his joyful energy, compassionate guidance, and sense of humor, Pete creates a spiritual yet light-hearted environment for his students to uncover the deeper benefits of yoga. Pete's teaching style is best described as a Forrest Yoga Inspired Vinyasa Flow. His online yoga classes are designed to help you journey toward connecting your mind, body and spirit through breath work and awareness.
    • Danielle Diamond :: For over fifteen years, Danielle has been teaching a kick-butt yoga class that focuses on alignment and breath to open your body through a creative sequence, designed to make you smile as much as you'll sweat. Danielle is the founder of Xen Strength Yoga - a modern twist on yoga that fuses a Vinyasa flow with light hand weights.

    Do yoga to discover the secret to unlocking your ultimate athletic potential.


    To access our growing collection of yoga videos for athletes, check out YogaVibes’ Yoga for Athletes page.


  • YogaVibes Partners with Power Yoga for Sports Visionary Gwen Lawrence

    We are incredibly excited to partner with Gwen Lawrence!

    Known as a visionary in the world of Power Yoga for Sports, Gwen Lawrence has worked with clients such as Alex Rodriguez, Amani Toomer, and Brian Cashman (to name a few). Additionally, she is the yoga instructor for 5 pro sports teams in New York, including the New York Giants, New York Knicks, New York Red Bulls, and the New York Rangers, in addition to major college teams such as Yale and UNC. Legit.

    Half Moon with Bind

    With her unique combination of dance, massage and yoga training experience, coupled with extensive knowledge of anatomy and nutrition, Gwen is able to provide her students and athletes with overwhelming, transformative benefits. As evidence, June ESPN Magazine featured her as the "Best Innovation in Sports Medicine."

    Why YogaVibes?

    "I chose to partner up with YogaVibes because when I saw what they were doing and how they were enabling Yogis to connect with teachers that they may never have the opportunity to connect with, I knew it was for me,” says Gwen. “As a Yoga teacher, you want to touch many peoples lives all over the world. Moreover, when I met the Founder, Brian, I then knew it was a home run. I immediately felt a part of his family and was super impressed by his integrity. That is so important to me to be associated with people and businesses that still take pride in what they do and how they connect with people. YogaVibes is that company, and I am honored to be a part of it."

    We are deeply honored to welcome Gwen to our growing family and offer her sports-specific yoga classes to a larger audience of yogis and athletes. Check out her latest online yoga videos, featuring 4 sports-specific flows:

    • Power Yoga for Sports – Soccer (36 mins.) In this online yoga class, Gwen will demonstrate techniques that she uses when teaching the NY Red Bulls. Learn to open the entire leg from the quadriceps and hamstrings to the ankles, calves, and toes. Due to the demands on the field, Gwen will provide ways to maintain a flexible and strong back that is able to rotate better, enabling you to see over your shoulder to protect the ball.
    • Power Yoga for Sports – Runners (28 mins.) This online yoga class offers all runners, from the avid runner to the weekend warrior, an amazing complement. Practice opening up the legs and holding stretches longer to really dig in and get faster results. Learn to detect and address imbalances before they lead to injury.
    • Power Yoga for Sports – Golf (32 mins.) In this online yoga class, Gwen will shed light on the techniques she uses when teaching LPGA players. Learn to keep your hips and back flexible and strong, increasing the power required to strike the ball. Gwen will address the importance of keeping a balanced, symmetrical body to maintain health. Work your shoulders and wrists to help perfect form.
    • Power Yoga for Sports - Football for Strength & Stability (22 mins.) Different from speed and agility positions, linemen are known for strength and stability. In this online yoga class, learn how to open the hips and find comfort in a deep squat. Address the shoulder joint to effectively absorb great force when blocking. In addition, Gwen will teach easy ways to protect the wrist joint, making it stronger, more flexible, and giving it greater power to push and also protect itself in the event of a fall on the field. Take advantage of all the same techniques Gwen uses when teaching the New York Giants!

    Gwen will also be offering more sports-specific yoga videos of varying lengths and themes, including classes for skiing, football (speed and agility), tennis, baseball, horseback riding, hockey, basketball, swimming, and more.

    Stay tuned!


    To learn more about Gwen, please visit her website at

    Photo Credit: Gwen Lawrence via

  • YogaVibes Partners with ZOOMA

    YogaVibes is aligning with ZOOMA – a company that promotes a national series of women’s Half Marathon and 10K races. YogaVibes is happy to announce its offering of a 3-month trial subscription to all ZOOMA race participants.

    Taking a break mid-run for some handstand practice! via

    If you’ve registered for a ZOOMA Half Marathon or 10K, you may have already received your Training Care Package in the mail, complete with your 3-month pass to YogaVibes and additional pre-race training goodies!

    If so, you have 3 months of unlimited and free yoga online in your training toolbox. Now what? Well, it’s time to hit the mat obviously!

    If you’re in for a ZOOMA, a training plan is a must. It’s also necessary to offset all those miles you are clocking in with some cross training goodness. Lucky for you, ZOOMA has provided a lovely and effective cross training perk: Yoga. Yoga will surely provide a little somethin'-somethin' to your training plan and, undoubtedly, boost your running performance.

    What online yoga videos should you check out? What forms of yoga will most benefit your performance?

    Honestly, with any of our online yoga classes, you can’t go wrong. All forms and styles of yoga are beneficial to you and your running practice. I’d suggest, however, that you first experiment with some online yoga videos that are specifically themed for athletes and runners.

    Start with Sage Rountree’s online yoga classes. An endurance sports coach, triathlete and runner herself, Sage's goal is to help her students find the connections between sport, yoga, and living well. That's our goal, too! We hope that you are able to find the powerful connection between running and yoga in your 3 months of training combined with some yoga online.

    The first race up on the ZOOMA menu is January 19th in Amelia Island, FL. That’s right around the corner, so it’s time to buck up and get serious about your training! Do yoga to get your head in the game and realize your race goals. Yoga, while offering up many physical benefits, will also enhance your mental focus and concentration. Yoga will keep you on track and inspire you to keep forging ahead on your race-training journey.

    Hope you are all off to a stellar start in your ZOOMA race preparation. Keep us posted on your progress!



  • Yin Yoga for Athletes & Runners

    The benefits of a Yin Yoga practice can be awesome, especially for yogis who are also athletes or runners. Yin promotes body restoration, flexibility, and mental/physical balance. That’s all well and good, but why is this practice so beneficial to athletes and runners? What makes Yin so superbly special?

    Runners Nike-sponsored professional runners Phoebe Wright and Erica Moore Practicing Yin Yoga in Rocky Mountain National Park with YogaVibes

    Take it from Bernie Clark, a yoga teacher, Yin Yoga enthusiast, and author of YinSights:

    Running places a lot of stress on the knees, hips and lower back. While the muscles that move these joints do get stronger the more we run, they can also get tighter. Many professional athletes require tight muscles to give them a springing effect (think of pro basketball players: they do have quite tight hamstrings, and that is what helps launch them up to the basket...the tight hamstrings act like springs.) However, us "normal" people who are more concerned with running for health reasons rather than performance reasons, do want to have a reasonable degree of flexibility and range of motion.

    Chronically engaged muscles tend to shorten, which creates tightness and reduces our range of motion. The reduction in the range of motions comes both from the muscles shortening but also from the joints tightening. Yin Yoga will help open the joints back to their normal range of motion (which everyone, including pro athletes need) and will help to stretch out the fascial bags that encase the muscles. In short, Yin Yoga will help regain the natural range of motion for all areas of the body tightened by running: the knees, the hips and the lower back.

    From a mental point of view: we all know that running can be a meditation. Sometimes however, our minds are just freely floating while we run. It is not a meditation at all; it is an escape. In our Yin Yoga practice we can train the mind to focus, concentrate and enjoy the present moment. With this training, we may find that we are more present while we are running, allowing us to enjoy the scenery or appreciate our body while we move.

    …When is it best to do Yin Yoga? If the intention is to work the physical body and open the deeper connective tissues, this is best done before a vigorous workout. We would like the muscles to be cool so that the stress of the yoga practice goes deeper into the connective tissues.

    So, there you have it. Clearly, Yin Yoga is where it’s at!

    A Breakdown of Yin Yoga Benefits

    • Restores/resets posture and function
    • Prevents asymmetries in the body
    • Eases injury
    • Prevents injury
    • Trains the brain
    • Expands range of movement
    • Promotes fascial elasticity – the casing surrounding all of our inside parts – around the organs, muscles, and everything!


    Be wowed by Yin Yoga’s awesomeness in this fresh Yin Yoga video for athletes with Sage Rountree. In this 61-minute online yoga class, enjoy a Yin approach to working around the hips. In long holds of still poses on the floor, you'll sharpen your focus, develop a meditative awareness, and tune in to the subtle - and not so subtle - movements of energy in your body. Take refuge in this quiet practice and finish with a new sense of centeredness and openness in your hips and spine. Very nice.

    Yoga for Athletes

    We offer more online Yin Yoga videos, too! Check out our array of Yin abundance in a class search. Just check "Yin" under styles.

    It should now be apparent to all you athletes and runners: You must, without further delay, YINtegrate this style of yoga into your training to renew, achieve balance, and move freely.


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