For many runners, practicing yoga is a no-brainer. Where else can you find a fitness plan that adds power and stamina, reduces excessive tightness in the hips and legs, and helps you develop body awareness.
Running is a repetitive exercise that uses a small range of motion in the hips and legs. Over time if you don't stretch properly after your runs, there is a good chance you will continually tighten up your lower body muscles and joints.
An easy way to initiate stretching yoga poses into your running program is to do each of the five poses listed below for 30-45 seconds after your runs. After a small number of yoga movements, you will notice a big improvement in your flexibility. These poses can also help to relieve common lower back pain.
A number of studies have shown that stretching too much before your runs can have a negative effect.
Extended Side Angle
Pose Instructions:
Downward Facing Dog
The most common problems for runners are knee and foot issues. The downward dog opens up the hip joints and leg muscles.
Pose Instructions:
Crescent Lunge
The crescent is a spine twisting and deep hip flexor stretching pose. This pose lengthens the spine and mobilizes the lower back.
Posture Instructions:
Pigeon Pose
The seated Pigeon is one of the most effective hip stretching yoga poses for runners. Take your time with this pose and really feel your joints opening up.
Posture Instructions:
Upward Facing Dog
Runners typically have strong legs and weak upper bodies. The upward dog works your arms and shoulders.
Posture Instructions:
At any given time, half of the runners out there have an injury. Many of these injuries are caused by restricted mobility and flexibility. Yoga takes the body through a very wide range of motion to lengthen and strengthen the muscles and joints.
Yoga also teaches you to pay attention and use proper breathing with your movements for better efficiency. Proper breathing can slow the heart rate for a better distribution of blood and oxygen through the body.
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