Longer days and warmer weather are just around the corner. The warmer weather makes it easier to pause after a run, and stretch out tight muscles. Yoga can benefit runners in many ways! Contrary to popular belief, you don’t need to be flexible to do yoga. If you can breathe, you can do yoga.
Yoga can counterbalance the effects that training has on the body and the mind. Running can create stiffness, tight muscles, and an achy body, but a few simple yoga poses and slow, even breathing can help stretch, relax, and strengthen the body after a run, while also providing a great cross-training tool for all athletes. The balance of strength, flexibility, endurance, structured breathing and mental focus can benefit any athlete. Yoga helps to activate the parasympathetic nervous system, helping the body and mind relax after tough training sessions.
Yoga also teaches you to be present in the moment by listening to your breath. The practice teaches that you cannot control what happens in the world around you. However, you can control your breath and your reactions. You can practice your yoga breathing during a hard training session, or during a race when it gets tough.
Here are a few simple yoga poses you can practice after a run, or at the end of the day to relax before you go to sleep. It is important to bring conscious awareness to your breath as you enter, hold and exit the poses. Make sure to listen to your body! If something does not feel right, do not force the pose.
Thunderbolt Pose
Begin in a tabletop position. Bring your feet together and tuck your toes under. Slowly lean your hips back until you can sit comfortably on heels. Eventually you want to sit with a tall spine, lengthening your tailbone up through your spine. Keep the abdomen activated, with your hands resting on your thighs. Hold the pose for 8-10 breaths, 2-3 sets. Release slowly, and repeat.
This pose opens your toes and feet, and strengthens ankles. Start out slowly if your feet are tight.
Downward Dog
From Thunderbolt pose, inhale and lean forward to tabletop pose, then press your hips up and back to form an inverted V from the side. Spread your fingers and ground down from the forearms into the fingertips. Outwardly rotate the upper arms, broadening the collarbones. Engage the quadriceps strongly to take weight off the arms. Keep a bend in your knees to continue to lengthen the spine.
This pose opens the entire body, from fingertips to toes. It’s especially effective for stretching the hamstrings and shoulders, and strengthening the core, upper body and quadriceps. Hold for 8-10 breaths.
High/Low Lunge
From Downward Dog, step your right foot forward to your right hand, bringing your left knee to the floor. Stack your right knee over your right heel. Press your fingers into the floor to lengthen the spine. Roll your shoulders down your back and lengthen your chest forward. Straighten the back of your knee up towards the ceiling (or keep it on the floor for low lunge). Relax and breathe into your hips. Once you feel balanced, stretch your arms overhead, spreading your fingers wide.
This pose opens the hips, lengthens the spine and stretches the groin and legs. Hold for 8-10 breaths.
Pigeon Pose
From Downward Dog, lift your right leg up and place your right knee to the outside of your right hand. Release your left leg to the floor with the toes tucked under. Square your hips. Use padding or a block under your right hip or knee as necessary to bring your hips square. Keep both feet active and begin to lengthen your spine forward and down towards the floor.
This pose stretches the thigh, glutes, groin, psoas muscle and lengthens the spine. Hold for 8-10 breaths.
Camel Pose
Stand on your knees hip width apart. Place your hands on your lower back for support. Hug your legs towards each other with energy. Inhale, as you lift and expand your chest. Draw your chin in to lengthen the back of your neck, moving your throat back slowly as you tilt your head back. As you feel comfortable in the pose, begin to reach for your heels. Keep your hips stacked over your knees. Breathe evenly and slowly. To come out of the pose, bring your hands back to your lower back, then roll your body back up, leading with your chest so that your head head comes out of the stretch last.
This pose opens your hips and hip flexors, lengthens and improves flexibility of the spine, and opens the chest and shoulders, improving respiratory health.
Savasana – Corpse Pose
Complete this series by lying on your back! Relax your legs, with your arms lying at your sides palms up, and close your eyes for 5-15 minutes. This is complete relaxation of all muscle tension, and relaxes the mind completely. Never skip Savasana!
—
Katherine Moore
@runningintoyoga
AND
Natasha Wodak
Sponsored Athlete
Innovative Fitness Kitsilano
