As an avid runner myself, I understand the importance of yoga and the positive affects it has on the body and mind. When I was running marathons and ultra marathons yoga was and still is an integral part of my daily routine. Without it I would not have been able to reach my ultimate goals! Not only was it good for my body, also my mind. Being able to have focus, breathing techniques and grounding.
A simple yoga routine loosens tight spots, strengthens weak spots, and makes you a better, and a less injury-prone runner.
Yoga is the perfect recovery activity for runners, it relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road.”
Try these poses following a run or on a rest day (or both), remember that they might feel a little uncomfortable at first, especially if you are new to yoga and have been running with tight muscles for a long time. Ease into each position, and never push to the point of pain. As you continue to do this routine, you’ll notice improvement—on and off the mat.
Low Lunge
To get into the low lunge, put one foot forward and lunge so that the front knee is over the front ankle and the back knee is down. Move the hands from the floor to the knee and, if steady, overhead. Hold the position for five to 10 breaths and then switch legs (always do both sides in yoga).
This position works all kinds of muscle groups — thighs, groin, hip flexors, abs — and improves flexibility in the split-legged position that’s similar to a running stride.
Benefits: Encourages a fluid range of motion and helps with plantar fasciitis, knee pain and ITBS (Illiotibial Band Stress).
Half Splits Pose Step-By-Step Begin in Downward-Facing Dog, with the palms firmly grounded and the hips lifting up high and back. Take a few breaths here, bending the knees and lifting the heels to open up through the back of the legs. On an exhale, step your right foot forward between your hands. Lower down onto your left knee and release the top of the left foot on the ground. Flex your right foot, coming up onto the heel and extending your toes back toward you, and begin to straighten your right leg as much as you comfortably can. Keep your hips square and stacked over your left knee. Inhale to lengthen your spine, and as you exhale, begin to fold over your right leg. Find the action of energetically drawing your right heel back while reaching your chest forward, and draw your shoulder blades down your back and away from your ears. Remain in the pose for 5 to 10 breaths. To come out of the pose, tuck the left toes under, plant the palms, and make your way back into Downward-Facing Dog. Repeat on the other side whenever you feel ready.
Benefits Half Splits
Half Splits Pose stretches the thighs, hamstrings, and groins, and is great prep work for the full expression of the splits. This pose is also often referred to as Runner’s Lunge, and it’s clear why—the benefits of the stretch are particularly amenable to runners, who tend to hold tightness in the legs.
Reclining Big Toe Lie on your back with both legs extended. Bend right knee, loop a yoga strap around the arch of the right foot, hold both ends of the strap with the right hand. Try to straighten your right leg. As the hamstring relaxes, try to gently pull it toward you. There should not be any straining here. Find the sweet spot. You should feel lengthening down the back of the thigh. Breath for 10 breaths and repeat on the other side.
Benefits: Lengthens hamstrings and back of the leg.
Reclined Pigeon Lie on your back with your knees bent, and your thighs parallel and hip-distance apart. Cross your left ankle over your right thigh. Reach your left arm through the space between your thighs and reach your right arm around the outside of your right thigh. Clasp your hands below your right knee and flex your left foot. If your head comes off your mat, place a pillow or block behind your head. Hold for 10 breaths and repeat on the other leg.
Benefits Releases the low back, tight hips, relaxes piriformis and psoas muscles.
Legs Up the Wall Sidle up beside an open wall space, with your hips as close to the base of the wall as is comfortable. Swing legs up the wall and lie back. Rest here anywhere from 10 breaths to 10 minutes. Some people even nod off—sleep is the most essential recovery pose.
Benefits Relieves tension in the legs, feet and back. Lengthens hamstrings and glutes.
Add these and other asanas (poses) to your running routine to keep your muscles loose, happy, healthy and injury-free. Integrating yoga into your running routine will keep your bodymind balanced and your will gain strength and flexibility in other parts of your body.
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