Beginner Yoga for Runners Warm Up 2018

Yoga for runners
Yoga for runners

RECOVERY YOGA FOR RUNNERS:-

Below described are some of the best yoga poses for a runner for increasing the capability of the body and for its fast recovery. (Yoga for runners)

  • Downward-Facing Dog

Start with the hands and knees. Place the palms with a handprint’s distance in front of the shoulders. Tuck the toes under and lift the knees off the floor. Pull the hips up and back away from the hands. Keep the knees bent and focus on lengthening the torso. Now press down into the hands, pull up on the arms and then shift the weight onto the legs. Without losing the sense of direction or the length in the torso, begin to lift the thighs up as one reaches the heels back and down, which will straighten the knees. Lightly lower both the knees back to the floor. The benefit of this pose is that it stretches the hamstrings and calves.

  • Upward-Facing Dog

 

Yoga for runners
Yoga for runners

Lie on the abdomen, facing the floor. Bend the elbows and place the hands on the mat in line with the lower ribs, wrists aligned under the elbows. Reach the legs back and press tops of the feet down to the floor. Press down into the hands and straighten the arms, pulling the chest up toward the ceiling and lifting fronts of the thighs and hips away from the floor. Take a few breaths, and then roll back down. The benefit of this pose is that it opens up the hip flexors and stretches the whole front part of the body. It also opens the chest and the shoulder and help in the expansion of breathing.

  • Triangle Pose

Stand with the feet wide apart. Turn the left toes in slightly and roll the right thigh open to turn the right foot out to 90 degrees. Align the feet on the mat so that heel of the right front foot is in line with the arch of the left foot. Press down into feet and pull up on the thighs. Inhale and stretch out the arms to the sides at shoulder height. Now, shift the hips to the left heel and stretch the torso forward toward the right foot. Place the right hand on the shin, ankle, or a stable support. Now press down into the feet and lift up with the thighs to come to standing. Turn the feet into parallel and repeat it on the left side. The benefit of this pose is that it stretches the hamstrings and calves.

  • Sugarcane in the Half Moonlight

Yoga for runners
Yoga for runners

Start standing with the feet together near a table or a chair placed to the right. Bend the left knee and hold onto the foot with the left hand, or a belt. Lift muscles of the standing leg and contract muscles of the standing hip for support. Fold forward from the hips, resting the right forearm on the table or a chair. Look toward the right kneecap, which should be facing forward, aligned with the standing foot. Maintaining that alignment, open the left hip, lifting the left knee out to left side. Now release the left foot and lower it to the floor, then place the hands on the hips and stand. Repeat it for the other side. The benefit of this pose is that it opens up the hamstring and hip flexors and quadriceps.

  • Bound Angle Pose

Sit on the floor, bend the knees and touch soles of the feet together. Start by placing the hands behind for support, while lengthening the spine up toward the ceiling. If the knees are high off the floor then try sitting on a folded blanket. Spread the inner part of the thighs toward the inner knees, and imagine drawing outer knees toward the outer hips. Place the hands on the ankles and hinge forward over the feet. The benefit of this pose is that it is great for opening the inner thighs.

  • Hero Pose with Eagle Arms

Yoga for runners
Yoga for runners

Start with the knees together, feet just outside of the hips. Sit down between the feet with soles of the feet facing the ceiling. Press the feet down and release it 10 times. Add Eagle Arms by wrapping the arms around each other. Lift the elbows toward the ceiling and move the wrists away from the nose and squeeze and release the arms. The benefit of this pose is that stretch the feet and increases the blood flow in the legs. Eagle arm pose releases the tension in the neck and shoulders.

  • Pyramid Pose

 

Yoga for runners
Yoga for runners

Lie back and put the right foot on a yoga strap. Keep the left leg on the floor and raise the right leg with the foot in the strap. Walk the arms up and strap until the arms are straight, then pull the arms back into their sockets to gently stretch the right leg. Repeat it with the left leg in a strap. The benefit of this pose is that it opens up the hamstrings and calves.

  • Reclining Cobbler’s Pose

Yoga for runners
Yoga for runners

Sit on the floor and bring the feet together and spread the knees wide. Sit with the hips as close to the heels as possible. Prop up the knees with blocks or folded blankets, then lie down on the back. The benefit of this pose is that it opens up the hips and releases tight adductors.

  • Reclined Wide Angle Pose

 

Yoga for runners
Yoga for runners

Lie down with the back and hips on the floor and legs propped up on the wall. Bring the hips as close to the wall as possible. Spread the legs as wide as comfortable against the wall and lift the arms over the head to rest on the floor, holding opposite elbows. The benefit of this pose is that it stretches the hamstring and relieves tension.

  • Head-to-Knee Pose

Yoga for runners
Yoga for runners

Place a chair at the top of the mat. Sit on the mat with both legs straight out in the front. Fold the left leg, while bringing the foot as close as possible to the body as one can while opening the knee out. Fold the body forward over the straight right leg. Rest the forehead on the chair, while resting the arms over the chair. The benefit of this pose is that it releases the entire back part of the leg and relaxes the entire body.

BENEFITS OF YOGA FOR RUNNERS:-

  • Flexibility:- Yoga stretches the muscles that are tight, which increases the range of motion in the joints. Increased flexibility decreases the stiffness, resulting in greater ease of movement, and reduces aches and pains.
  • Strength:- Runners contain strong legs for running, but when they are faced with holding a standing yoga pose, they are surprised to find that their legs feel just like jelly. This is because of a properly aligned yoga pose which involves using all the muscles in a variety of poses. The weak muscles fatigue quickly, and the tight muscles scream for release. To function properly a muscle needs to contract whenever needed and relax and lengthen when required.
  • Biomechanical Balance:- Overusing of the muscles causes muscular imbalances, which affect the whole musculoskeletal balance and impairs the biomechanical efficiency. Biomechanical imbalances in runners can lead to pain and injury. A healthy balance is to work to both to contract and stretch the muscle.
  • Stability:- Yoga provides the stability of the arms (hands, wrists, lower arms, triceps, and deltoids), Back (lower trapezius, and serratus anterior) and Legs (quadriceps and tibialis anterior)
  • Mobility:- Yoga improves the mobility of the Arms (fingers and biceps), back (latissimus dorsi and paraspinal) and Legs (hamstrings, calves, and Achilles tendon)
  • Improved Breathing:- Yoga breathing poses involves the slow, deep inhalations and long exhalations, which makes the use of the upper, middle, as well as lower portions of the lungs. Yogic breathing increases the lung capacity, and increased lung capacity increases the endurance and improves the overall athletic performance.

See this video for yoga for runners routine:-

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