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Grayson Murphy’s Yoga Flow Provides Both Mind and Body Benefits

The ultrarunner practices regularly to focus on gratitude and prevent injury.

grayson murphy
Courtesy Logan Diekmann

A single yoga session does double duty for runners by loosening up tight muscles and strengthening weaker ones. Grayson Murphy knows just how important a regular yoga practice is for successful training runs and races.

Back in November 2019, Murphy won both the World Mountain Running Championships—a 14K trail race in Villa La Angostura, Argentina—and the XTERRA Trail Run World Championships—a 21K trail race in Oahu, Hawaii.

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Murphy currently logs about 70 miles per week. To prevent injuries, run strong, and stay on top of her mental game, Murphy incorporates yoga into her training.

“I do yoga because it helps to keep me healthy both mentally and physically,” she told Runner’s World. “On those days when I am lacking motivation, a yoga session does a great job of reminding myself of my strength and appreciation that I have for all that I ask my body to do. And not to mention, being more flexible and mobile is great for injury prevention.”

In the video below, Murphy demonstrates a yoga flow on her Instagram that is great for runners—and yogis—of all levels. All you need is a yoga mat.

[Stay injury free on the road by getting on the mat with Yoga for Runners.]

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Here are the list of yoga moves Murphy performs:

  • Cat-Cow
  • Thread the Needle
  • Downward Dog With Foot Pedal
  • Downward Dog
  • Three-Legged Downward Dog
  • Upward Dog
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Low Lunge
  • Low Lunge With Twist
  • Half Split
  • Lizard Lunge
  • Forward Fold With Hang
  • Forward Fold
  • Half-Standing Forward Fold
  • Standing Neck Roll
  • Wide-Leg Forward Fold

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