For most of the 20 years that I’ve been a competitive runner, I’ve intentionally disregarded yoga. I assumed that it wouldn’t offer anything meaningful to my workout routine. But as I’ve become older—and, it seems, wiser—I’ve found the exact opposite to be true. Especially when it comes to the benefits I experience from core-strengthening exercises in yoga and what they contribute to my training.

After racing competitively in college, I shifted my focus to intense training for half-marathons, marathons, and other road races. It wasn’t until after I began incorporating core-strengthening exercises from yoga into my gym workouts that I began to feel stronger than ever.

Yoga poses engage the less-obvious core muscles often ignored by runners, hikers, cyclists, mountain bikers, and other outdoor athletes. Those include the transversus abdominis and other , the side abdominal muscles, the spinal stabilizers, and the overlooked pelvic floor muscles.

Although the benefits of incorporating yoga into your training aren’t limited to making the shapes. It’s also how you hold yourself in the shapes. I’ve found that the long holds and slow breathwork emphasized by yoga have enhanced my endurance, my balance, and my ability to be more aware of my body.

When I coach others, I encourage them to take a “training wheels” approach by incorporating a few simple yoga poses into their usual ab or core workout. This ensures that you’re not neglecting whatever static or dynamic core strength training already works for you. Yoga will never supplant your gym workout. But it can supplement it to bring you surprising and tangible results.

7 Best Core-Strengthening Exercises for Athlete Needs

Rely on the following sequence of core-strengthening exercises as a complete core workout or incorporate three or four of them into your existing core exercise routine. Maybe you swap out your usual Forearm Plank for Chaturanga or replace V-ups or toe-touch sit-ups with Boat Pose.

1. Cat-Cow

– is a dynamic exercise that mobilizes the entire spine, which is often overlooked during core-strengthening exercises. It’s basically a slow transition between two poses, and as you sync your movement with your breath, you bring awareness to your ability to isolate your vertebrae. You also train yourself to engage your deep transversus abdominis muscles each time you draw in your belly, which helps stabilize your core.

2. Chaturanga Dandasana (Four-Limbed Staff Pose)

This core exercise is similar to the familiar Plank and Forearm Plank drills. But demands that you draw your pubic bone toward your belly button to maintain your balance on your forearms and your toes, which engages your pelvic floor muscles. This is important as the pelvic muscles are crucial for improving your breathing mechanics and your stability as you run, squat, bike, or practice whatever outdoor adventure you most love.

Also, be sure to squeeze your glutes to relieve strain on your low back and find safe and optimal alignment.

3. Virabhadrasana 3 (Warrior 3)

All Warrior poses in yoga engage your core, but is the best for strengthening your core muscles. The full-body balancing pose requires engaging all of your core muscles in a 360-degree manner to find and maintain your stability. You experience a similar demand on the core in running, hiking, and weightlifting exercises, although it’s easier to cheat on your form since you’re upright rather than steadying yourself on one foot.

4. Paripurna Navasana (Boat Pose)

is a static, isometric hold that requires tons of core control. This yoga core exercise strengthens not just your abs but supporting muscle groups, including your quads, hip flexors, and spinal stabilizers.

It’s important to keep your back and shoulders straight, rather than rounded, because this helps build your core strength and balance while also supporting proper posture. It also practices engaging the lower abs and lower back, which synergistically support your form. To maximize the benefit of this pose, bend your knees if you must rather than allow yourself to slouch.

5. Vasisthasana (Side Plank Pose)

One of the best yoga core-strengthening poses for your tricky-to-isolate obliques (side abdominal muscles) is . It also shifts the load to your shoulders and demands support from your front and back core muscles, which must engage in varying degrees to support your balance.

6. Eka Pada Utkatasana (One-Legged Chair Pose)

This variation of is basically like holding a single-leg squat but by lifting one foot any amount  It’s a strong pose for runners, cyclists, and outdoor athletes because it requires engaging your core to keep your trunk upright and body balanced while simultaneously strengthening your quads, glutes, hamstrings, and back. It not only strengthens your muscles but your sense of proprioception, which is an awareness of where your body is in space.

7. Adho Mukha Svanasana (Downward-Facing Dog Pose)

is one of the best yoga poses for any athlete as it stretches the entire posterior chain (hamstrings, glutes, lower back, calves, and Achilles tendons), which is not only essential but feels incredible after biking, running, hiking, rowing, using the elliptical machine, and almost any workout. It also strengthens the shoulders and core, which are often overlooked by those who engage in these endurance sports.

Focus on drawing your belly button toward your spine and squeezing your inner thighs and pelvic floor muscles. This approach engages your core in a complete and balanced manner. Engaging your quads and glutes will increase the intensity of the pose.

Additional Core-Strengthening Exercises for Athletes

If you’re looking to switch up your routine and work in different core-strengthening exercises, consider including , , or cable machine,, and either hanging leg raises or .

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An evening yoga practice can feel like the absolute last thing you want to do. After a long day, chances are you want to collapse on the couch and distract yourself from your looming responsibilities with a good Netflix binge or Instagram-scrolling session—while feeling kinda guilty because you know that screen time prevents a .

Rather than deprive yourself of your favorite nighttime rituals, consider what you can add to them that could actually help you unwind. The perfect choice? Bedtime yoga. When you can find just 10 minutes for an evening yoga practice to connect with yourself and let go of the day behind you, chances are you’ll be better able to fall asleep—and stay asleep.

A 10-Minute Bedtime Yoga Sequence to Help You Calm Down and Sleep

In this evening yoga practice, you’ll take yourself through some quiet forward bends and hip-openers. Allow yourself to slow down and tune into your body and your breath. By the end of the practice, you’ll feel the release of physical and mental tension, leaving you better able to fall asleep.

1. Child’s Pose (Balasana)

Come onto your mat on your hands and knees. Separate your knees wide and bring your big toes together. Bring your hips toward your heels and rest your forehead on a block, folded blanket, or on the mat. Walk your hands forward and rest your forearms on the mat. Close your eyes. Allow yourself to feel the sensations in your body as you settle into . Stay here for 5-10 deep breaths.

2. Cat-Cow (–)

Come back to your hands and knees with your wrists beneath your shoulders and your knees beneath your hips. On an inhalation, slowly release your belly toward the floor and draw your chest forward, creating a slight backbend in .

On your exhalation, round your back toward the ceiling in .

Sync your movement with your breath and move slowly through these shapes at least 5 more times.

3. Downward-Facing Dog Pose (Adho Mukha Svanasana)

From hands and knees, walk your hands forward so your wrists are where your fingers were. If you experience tightness in your shoulders, take your hands a little wider and turn them out slightly. Tuck your toes and lift your hips up and back. Keep your arms straight as you look back at your legs. . If you experience tightness in your hamstrings, keep your knees bent. Bend one knee and then the other to stretch your hamstrings and calves. Stay in for 5 to 10 breaths.

4. Standing Forward Bend (Uttanasana), With a Twist

From Down Dog, walk your feet to the front of the mat and come into . If you experience tightness in your hamstrings, keep your knees bent. You can rest your fingertips on a block or on the mat, or you can grasp opposite elbows and gently sway from side to side. Allow your neck and shoulders to release and let your head hang heavy. Stay here for 5-10 breaths.

Release your fingertips to the mat or a block, inhale, and lift halfway to lengthen through your spine in . Bend your left knee and reach your right hand toward the ceiling in a twist. If you experience low back pain, place your right hand on your hip instead of reaching it toward the ceiling. Lean your head slightly back, and broaden across your chest. If it’s comfortable, turn your gaze toward your right thumb. Stay here for 5 breaths. Switch sides.

5. Squat (Malasana)

From Standing Forward Bend, step your feet an inch or two farther apart and turn your toes slightly out. Bend your knees and lower your sitting bones toward the mat. If your heels aren’t on the mat, bring your hands to the floor or blocks in front of you for support or slide a rolled blanket or pillow underneath your heels.

Bring your hands together at your chest or walk your hands forward on the mat, round your spine, and let your head hang to experience a stretch along your back body. Stay in for 5-10 breaths.

6. Pigeon Pose (Eka Pada Rajakapotasana)

From Squat, straighten your legs and come back into Standing Forward Bend. Walk your feet back to Down Dog. Bring your left knee toward your left wrist andrest your outer left leg on the mat. Bring your left ankle toward your right wrist to any extent that is comfortable. Lower your right knee and inch it back until you feel a comfortable stretch along the front of your right thigh. You can tuck a blanket or pillow underneath your left hip for support. Inhale and lift your chest, exhale and fold forward, placing your forearms on blocks or on the mat and finding a comfortable position. You can stack your hands and rest your forehead on them.

Relax your jaw and eyes and focus on your breath here, specifically on the exhalation. Stay in for at least 5 deep breaths and then move to Downward-Facing Dog. Pause for several breaths, noticing the difference between your sides. Repeat on your right side.

Variation: If Pigeon feels too intense, you can come onto your back and take Reclining Pigeon. Bend your knees and take your feet flat on the mat about hip-distance apart. Bring your left ankle to your right knee to form a figure 4. You can gently press your left thigh or simply relax your arms alongside your body or rest them on your chest.

7. Bound Angle Pose (Baddha Konasana)

Come to a seated position on the mat. Draw your feet toward each other and move your heels in front of you to create a diamond shape. If you feel any discomfort in the backs of your knees, try shifting your feet further away from you or bring a block, folded blanket, or pillow underneath each knee. Start to lean forward from your hips and let your spine round. Reach your chest toward your feet rather than your thighs. No matter how much or how little you lean forward, you want it to be comfortable. Take 5 to 10 deep breaths in .

8. Head-to-Knee Pose (Janu Sirsasana)

From Bound Angle Pose, bring your hands to your outer thighs and draw your knees together. Extend your left leg straight in front of you. Bring your right foot toward your upper inner left thigh like a seated Tree Pose (). Turn your upper body toward your straight left leg, inhale, and lift your chest up. As you exhale, extend forward over your left leg. Again, lean your chest toward your foot rather than your thigh. If you feel any pulling in your low back, ease yourself back slightly. If you feel any pulling behind the knee of your straight leg, roll a blanket and slide it underneath that knee. Try to walk your hands toward your front foot or take a strap or towel around the base of your left foot and hold it with both hands. Stay for 5 to 10 deep breaths in . Switch sides.

9. Reclining Twist

Come onto your back, bend your knees, and take your feet as wide as your mat. Let both legs gently fall to the left at the same time like windshield wipers. Place your left hand on your belly and reach your right hand out to the side. You can stay here, or, to increase the stretch, rest your left foot on your right knee. Stay in for 5 to 10 deep breaths. Switch to the second side.

10. Corpse Pose (Savasana) 

From Reclining Twist, bring your knees back to center and slide a bolster, rolled blanket, or a pillow underneath your knees. Separate your feet and rest your arms away from your body with your palms facing the ceiling. Close your eyes. If you feel chilly, cover yourself with a blanket. If the lights aren’t dim, you can cover your eyes with your arm, the edge of a blanket, or a towel. Intentionally release all of your muscles. Give yourself permission to surrender and let go of the day. Honor yourself and your practice and appreciate that you made the time to get on your mat for an evening yoga practice. Remain here for at least 5 minutes. You can even take Savasana in bed if you think you might be able to doze off.

Tip: You may want to take this last pose in bed and allow yourself to gently slip into sleep.

This article has been updated. Originally published June 26, 2022.

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When it comes to the best stretches for outdoor athletes, the emphasis tends to be on lower body movements. It makes sense: Your hamstrings, quads, and calves work hard to keep you healthy and mobile. However, upper body stretches are just as important—especially if you’re a climber, triathlete, or cyclist. Many of these stretches will feel basic, which underscores the point that sometimes you don’t have to get complicated to get results. 

What to Focus on With Upper Body Stretches

If you want to have a well-balanced recovery routine, make sure to target the pectoral muscles of your chest, the deltoid and rotator cuff muscles in your shoulders, the triceps and biceps in your upper arms, and the rhomboids, traps, lats, and serratus anterior muscles in your upper back. By giving attention to each of these key areas, you’ll maintain flexibility and mobility in your top half. 

The Best Upper Body Stretches for Outdoor Athletes

Some of these movements are great for a dynamic warm-up before starting an activity, while others are good recovery options. By integrating these stretches in your regular routine, you’ll feel more mobile and flexible throughout your upper body. 

1. Arm Circles

This movement is a great dynamic stretch to do before beginning any workout to help open up your chest, shoulders, and upper back.

How to do it: 

1. Stand upright with good posture.
2. Bring your arms straight out to the sides in a T-shape. 
3. Slowly rotate both arms forward, tracing small invisible circles with your fingers. Keep your elbows straight. Gradually increase the size of the circles with each rotation. 
4. Complete 15 arm circles. 
5. Reverse the direction of your circles and repeat.

2. Trunk Twists

This is another great stretch to add into your warm-up routine to support your upper back and shoulders. 

How to do it: 

1. Stand upright with your feet planted hip-width distance apart. Bring your arms out to the sides in a T-shape. 
2. Keep your hips square. Rotate and twist your torso from right to left, opening up your obliques, back, and chest. Gradually increase the speed and range of motion.
3. Twist for 30 seconds. 

3. Chest Stretch

If you’re looking for a post-workout recovery movement, this is a great stretch to turn to. Focusing on the pectoral muscles in your chest and the front of your shoulders, this exercise is particularly helpful for cyclists who spend a lot of time hunched over in an aerodynamic position. 

How to do it: 

1. Face a doorway with your arms out to the sides in a T-shape. 
2. Step your right foot far enough forward through the doorway so that your arms catch on the sides of the entrance. You should feel a stretch across your chest and the front of your shoulders. 
3. Keep your spine neutral, gaze forward, and core tight.
4. Hold for 30 seconds. Repeat on the other side. 

4. Shoulder Stretch

As the most mobile joints in your body, your shoulders do a lot. To offer them some relief, try this post-workout stretch. 

How to do it: 

1. Bring your right arm in front of your body. It should be parallel to the floor. Keep your elbow straight.
2. Hook your left arm under your right and use it to pull your right arm across your body, toward your left shoulder. Your right hand should be pointing to the left. 
3. With your left hand, gently press behind your right elbow or the back of your upper right arm. Keep your right arm straight. 
4. Hold the stretch for 20 to 30 seconds.
5. Switch sides and repeat. 

5. Overhead Triceps Stretch

After swimming, lifting weights, or practicing yoga, this stretch can open up your shoulders and triceps. 

1. Straighten your right arm and lift it overhead. Bend your right elbow and reach toward the top of your spine with your right hand. Your right elbow should point toward the ceiling. 
2. Press into the back of your right elbow with your left arm to deepen the stretch. By doing so, your right hand should be able to reach a bit further down your back.
3. Hold the stretch for 20 to 30 seconds.
4. Switch sides and repeat. 

6. Eagle Arms

If you are an avid yoga practitioner, you may be familiar with this arm variation. But beyond being a part of your asana sessions, this stretch is a great go-to move for softening the muscles in your back and shoulders. 

1. Sit on the floor with your legs crossed in a comfortable position. 
2. Hook your right arm under your left. Press your palms together.
3. Lift your elbows to shoulder height. 
4. Hold for 20 to 30 seconds.
5. Switch sides and repeat. 

After practicing eagle arms, move into another yoga arm variation, cow face pose, to stretch your chest and shoulders. 

1. Sit in a comfortable seated position on the floor. 
2. Lift your right arm up. Bend at the elbow and reach for the upper part of your spine.
3. Bend your left arm and place it near your left hip. Reach toward your right arm with the back of your left hand pressing against your spine. 
4. Unless you are extremely flexible, your hands likely won’t touch. If they do, interlace your hands to open your chest. 
5. In either case, hold for 20 to 30 seconds.
6. Switch sides and repeat. 

7. Neck Stretch

This gentle stretch can help loosen up your and your upper traps to help relieve tension in your neck.

1. Wrap your right hand over your head. 
2. Place your right palm slightly above your left ear. 
3. Gently pull your head towards your right shoulder. You should feel a stretch along the left side of your neck.
4. Hold for 15 to 20 seconds. 
5. Switch sides and repeat. 

8. Downward Dog

You likely think of downward dog as a lower-body stretch for your hamstrings, calves, and glutes. However, it’s also one of the best upper body stretches to do after exercising, as it targets your back, shoulders, triceps, and forearms. 

1. Come into a tabletop position. Your hands should be slightly in front of your shoulders. Your knees should be underneath your hips. Curl your toes under your feet. 
2. Spread your fingers apart. Your hands should be as wide as possible. Press your palms into the floor.  
3. Lift your knees off the floor and press your heels down as you raise your butt toward the ceiling. Your body should be folded at the hips in an inverted “V” shape. Make sure your chest faces your thighs. 
4. Engage your core. Keep your neck and spine neutral. 
5. Hold for 30 seconds. 

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