Yin Yoga · Runners · Hips · Flexibility
Three shapes, front of the hip to back
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A 20-minute Yin class for runners, and really only three shapes.
Dragon is the front of the hip — the hip flexors that every stride keeps a little short, and that sitting down afterwards keeps shorter still. Three minutes a side, as high or as low as your hips ask for that day.
Sleeping Swan is the other half: the glutes and the deep outer hip. Three minutes again, folded forward and resting, with a block under the hip if that side is hanging.
Reclined Twist closes it, undoing the compression a run puts through the spine, and then windshield wipers to let the hips shake loose before you stand up.
Between each one there’s a seated pause. That’s not a gap in the class — it’s where a lot of the relief actually lands, and it’s worth sitting through rather than rushing past.
The thing Katie says in the middle of Sleeping Swan is the whole idea: this is the opposite of running. Right now you are asked to do less.
If you’d rather practise it without listening to me, the same three shapes are on the site with photos and a timer on screen.
Tap a time to jump to that moment on YouTube · tap a pose to open its page.
Free for runners
✦ A filmed class with Katie — free for you
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No. Two blocks are handy and Katie uses them, but they're optional — books work, and so does a cushion under the hip in Sleeping Swan if that side is hanging in the air. You can do the whole thing on a bare mat.
After, while you're still warm, or on a rest day. Long passive holds right before a run can leave the hip feeling loose rather than springy, so keep anything pre-run short and moving.
Bring the front shin closer in towards your body, and slide a block or cushion under the hip on that side so it isn't hanging. The sensation belongs in the hip and the glute, never in the knee. If it still complains, lie on your back and do Reclined Swan instead.
Completely. The fidgeting is the ordinary part — Katie says as much in the class. As long as nothing is sharp, the job is to stay, breathe, and let the shape do its own work. The deeper tissue around the hip doesn't answer a thirty-second pull; it answers time.
Yes — the same three shapes are laid out as a routine on the site with a hold timer on screen, so you can practise it screen-free once you know them.
Or browse every class in the library.
