Running Mom: Top Six Yoga Poses For Runners (Cyclists/Walkers)

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If your a runner (cyclist/walker) like me, then you likely already know about the tight hips and ham strings you get after a good sweat. I believe there is no need to accept this fate because you can offset it with yoga, and the two practices can compliment each other. Here is my yoga routine for runners to stretch out after a run and keep your muscles healthy and loose.

Wide Angle Forward Fold– Opens the hips, groins and hamstrings while giving a posterior stretch. Stand legs wide, feet parallel and exhale into forward fold. Work to straighten the legs while relaxing the torso and head towards the ground. Hands on a block or the ground aligning with the feet. Keep your shoulders retracted on the back.

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Down Dog– Stretches the back, neck, shoulders and legs. Work in the pose to open the back of your legs by treading the feet then relax the heels towards the ground drawing the belly into the spine and the chest towards the thighs. Lift your thighs and draw the inside of the elbows forward while releasing your head towards the ground. Feel the blood supply flow to your face as you raise the sitting bones skyward.

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Bound Angle Pose– Opens the inner thighs, groins and knees. Come to sit seated with the soles of the feet together, knees open to the sides. Either keep your back straight enjoying the view from up top if knees are off the ground, or those with knees down can add a forward fold with the spine straight.

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Cow-Faced Pose– Use to stretch the pirifomis, a small muscle deep in your glutes, the glutes themselves and hips. It even releases the hard-to-reach, deep muscles along with your IT band. Cross your right leg over your left and hug into your chest. From a seated position, bring your left foot back by your right hip; stack your right knee on top of your left, with your right foot by your left hip. Grab your feet with your hands (left foot in right hand; right foot in left), and lean forward slightly. Repeat on the other side, with the left knee on top this time.

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Head to Knee Pose– It is a hip opener and posterior stretch at the same time! Start seated with your right leg straight and left heel into your groin forward folding keeping your spine straight over your straight leg. Back of your neck stays long with hands holding onto the extended leg. Ease your chest towards your thigh. Repeat on the other side.

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Warrior I– From the waist up there is a back bend and from the waist down the legs get a good stretch from top to bottom. Additionally, the psoas muscle, which runs along your inner abdomen, is loosened. This is especially important as one of the top causes of back pain which is a common problem for runners. With your right leg, hips and shoulders facing forward, the arms extend overheard, turn your back legs in at 45 degrees and make like your stretching your mat between your legs.

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Tips: Be sure you have clearance from your doctor before you begin. A breath is one full inhalation and one full exhalation through the nose. Hold each pose for at least 5 cycles of breath, relaxing into the sensation and being mindful to adjust the pose as needed. Each pose should be done in a SLOW and CONTROLLED manner along with consciously deep breathing. Avoid bouncing or forcing, which can cause your muscles to tighten, increasing your risk.

Comments or feedback? Did you try the routine? I’d love to hear from you!

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jackie
Hi! I'm Jacqueline, the yoga mOM who loves sharing yoga with other moms (and everyone for that matter) and writing about it. I married the love of my life and we have two sons, now nine and 11, who are amazing on many levels. As a 14-year yoga & meditation teacher with five+ years of freelance writing experience in print and online, I am fascinated about how moms like us can find the right life balance in sharing our gifts and being there for our families. * To see my private and public class yoga schedule and professional information click here: jackiejackson.drupalgardens.com

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