How To Get Started With TRX Yoga

With the at-home suspension program, how the heck do you get started combining TRX with yoga?

There’s nothing more frustrating than standing on a yoga mat seeing other’s touch their toes with ease (don’t lie—we’ve all been a bit insecure in yoga at least once). No matter how much you let your mind go and breath, the struggle to bend, twist and elongate is real. Yoga-inspired movement is important for runners—it helps work out, focus on and stretch muscles we use constantly on the run. But sometimes, in order to really get a deep stretch, we need assistance.

Related: 5 Yoga Poses You Should Do After Every Run

Enter TRX Yoga, which allows you to open up tight muscles you get from running—think: hamstrings, hip flexors and quads—more easily than standing on your mat. Plus you can really do TRX Yoga anywhere; you can go to a class, gym, park or home because of its portability.

However, one of the problems many runners mention is that they don’t know how to use the TRX straps for yoga poses. Step one: don’t overthink it. Keep it simple and start out with a few basic yoga poses, and just like regular yoga, you breathe into each move and hold each pose for 3 to 5 breaths. The beauty of TRX Yoga is that it assists you, allowing your body to reach a deep stretch (and hopefully a deeper om).

Related: Why Yoga Is The Yin To This Runner’s Yang

Give these three TRX Yoga moves a try to open and elongate common problematic areas on runners. Photos: TRX

For tight glutes: 

Figure 4 copy

Figure 4

Move the TRX adjuster to the single line on the straps.

Stand tall, feet shoulder-width apart. Hold the handles, keeping your arms straight. Place your left foot on top of your right quad. Slowly sit back as if you’re sitting in a chair. Use the straps to for assistance. Hold for 3 to 5 breaths and then switch sides.

Half Pigeon copy

Half Pigeon

Bring the handles down to mid-calf level.

On the floor, bring your right leg in front, making a figure “7”. Extend your left leg back, keeping the top of your foot on the ground. With the straps, hold onto the handles as you hinge forward. Hold for 3 to 5 breaths and then switch sides.

For tight hamstrings: 

pyramid p2 copy

TRX Pyramid

Adjust the straps to the two solid lines on the strapping.

Step one foot forward and keep your hips squared to the front. Hold onto the straps, palms face down. Slowly hinge forward, keeping your back and arms straight. Hold for 3 to 5 breaths and then switch sides.

For tight hips:

Low Lunge copy

TRX Low Lunge

Keep your handles at the two solid lines on the straps.

Stand tall. Take a big step forward and lower your back leg to the ground. Keep your arms straight and extended up. Allow the straps to support you as you push your body forward to open up your hips. Hold for 3 to 5 breaths and then switch sides.

These moves will help you keep aligned and flexible so you can avoid injury and perform your best. You can go online to get more yoga stretches at