Yoga for Runners
Runners often think they have done a good run, which is enough for the day. It’s time to change that perspective. After you have some tiring muscle exertion, you need to relax your muscles, and the best way to do that is to do some Yoga for Runners. You need to stretch your muscles and relax your body to make the best use of your workout. After you are done with your morning or evening run.
Yoga can prove to be one exercise that will help your body cool down and de-stress once you are done with your daily practice. It’s a misconception that running will make your muscles pliable. On the contrary, running can make your muscles, so yoga can help your muscles recover faster, be flexible, and bring your heart rate back to normal, eventually leading to a conscious experience for your day.
Similar Topics: How to Recover from Exercise Faster
Here are some Yoga for Runners exercises you can try if you want to get the best result from a running session.
Yoga for Runners All Fours
It is amongst the most basic poses to start your Yoga for Runners with, as it will help in realigning your spine and bringing your respiration rate back to normal. It is also a good stretch for your back muscles.
- Take a tabletop position- it starts with coming on the floor on your hands and knees with your hips wide apart.
- Take a deep breath and breath out.
- On your next, inhale, drop the belly and open the chest, look forward and try to relax your facial muscles, and stretch your neck muscles simultaneously.
- Push your fingertips into the floor and round through. Press your feet against the floor mat while bringing your chin to the chest.
- Then you have to curl your toes, walk your hands to the hip creases and give a good massage to your hips.
- Bring your hands to the back, interlock your finger, open your chest, and finish it with a deep breath.
Yoga for Runners Gate Pose
It is a sitting posture that helps stretch hamstrings and improve your respiration, as it also works on your intercostal muscles.
- Come Into a knee-sitting posture.
- Take your right foot out while stretching your leg, turn the toes in, and press it. Start with a deep inhale, extend your arms, and exhale by tilting your foot.
- Come back to the center and repeat.
Cat-Cow Pose
- Bring your hands forward, and keep your legs stretched from the previous pose, inhale and hold.
- Arch your back to come into a cow-like pose.
- As you exhale, lower your chest and hips and the back upward into a cat-like pose.
- Repeat for your left side.
Stretching the Achilles
- Come back to tabletop position.
- Extend the leg backward and move it to and fro, keeping your feet pressed on the floor.
- Repeat For the Opposite Side.
One-Legged Pigeon Pose
- Start with a table position, bring your knee in so that your shin is under the torso, so the left foot is on the front right knee, and the outside of left shin rests.
- Slowly slide the other leg back, straighten knee and rest the thigh on the floor.
Take a bow by lowering your back
- Maintain this posture for a few breaths
Yoga for Runners Badda Konasana
End it with badda konasana. It helps with stretching your thighs and for relief of lower back muscle pain.
- Start by putting both legs straight out in front of you. Inhale. While exhaling, bend your knees and pull your feet together so that the soles of your feet press together.
- With the help of your hands, pull your heels as close to your pelvic area as you easily can. Relax your knees and drop down by your sides.
You can begin by holding this pose for one minute and increasing the duration.
Similar Topics: 30 Basic Beginner Yoga Poses
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