As
runners, many of us know there's nothing like running through the parks
to get the heart rate up, tone the body, and de-stress. While running
provides a great workout for the heart and lungs, the body is only taken
through a limited range of motion. Also, pounding the pavement can
leave many of us feeling tight and sore after the workout. Yoga is an
excellent complement to a running routine, as it offers other muscles
the attention they need, and it also stretches out those heavily worked
by running. Although often associated with mere stretching, yoga can
improve flexibility and strength, as well as help relax the mind and
attain a deeper level of consciousness, thus enabling you to go further.
The Benefits of Yoga for Runners
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Striking a Balance: Yoga poses for runners correct
muscle imbalances resulting from strenuous muscle training. A more
balanced body can handle more stress and run without stressing the body.
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Relaxation: Asanas and Pranayama
breathing fine tunes our nervous systems and provides the body with
much needed relaxation after a run. Pranayama practice slows the
heartbeat and reduces blood pressure, producing calm and a sense of
stability.
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Self Awareness: While running, you can aim for
perfect co-ordination of body, mind and breathing. This self awareness
and breath control is possible through yoga. You can concentrate on a
rhythm between your running, your body and your breath rather than
worrying about the outcome of the race.
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Strength and Flexibility: You can start yoga even if
your body is not flexible. Regular yoga practice will make your body
more flexible over a period of time, and can reduce your chances of
injury by improving your mental health and relaxing of muscles.
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Pranayama increases your oxygen capacity: Most of us
are shallow breathers, not utilizing the full capacity of our lungs,
thereby less oxygen is absorbed by our lungs in a single breath. A
regular practice with pranayama can increase your breathing capacity
resulting in more oxygen supply to your blood. This oxygen rich blood
can boost performance and endurance for runners.
Yoga Poses
Here are some yoga poses that you can do pre- and post-run to keep your legs loose, limber and healthy:
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Paschimottanasana (Seated Forward Bend): Most runners have tight hamstrings.
This is a great way to keep them limber. This pose stretches the spine,
hamstrings and shoulders, encourages the free flow of the breath and
stimulates the liver and kidneys. Sit on a mat with your legs stretched
straight out in front of you. Exhale and slowly bend forward as far as
possible, trying to touch your feet. Do not bend your knees. Take hold
of the ankles or shins, whichever you can reach. Breathe deeply for 30
seconds. Exhale, while returning to normal position.
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Trikonasana (Traingle): This pose strengthen the
legs, stretches the groins, hamstrings, hips, opens the chest and
shoulders. Stand with your feet around 3 feet apart. Raise both arms
straight out from the shoulders parallel to the floor with the palms
facing down and take a deep inhalation. Exhale slowly while turning the torso
to the left, bend at the waist and place the right hand down on your
shin. The left arm should be stretched vertically upward. Both legs and
arms are kept straight without bending the knees and elbows. Now turn
your head upward to the left and gaze up at the fingertips of the left
hand. Hold for 3 breaths and return to standing position. Practice on
the opposite side.
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Vrikshasana (Tree): This pose tones the leg muscles
and improves the sense of balance and poise. It also improves posture
and concentration, limbers the hips, strengthens the ankles, and firms
and tones the muscles of the legs, back and chest. Stand with the feet
together. Bend your right knee and place your right foot as high as
possible on your left inner thigh. Balancing on the left foot, raise
both arms over the head keeping the elbows unbent and joining the palms
together in a prayer position. Hold for 3 breaths and return to the
standing position with feet together. Repeat on the opposite leg.
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Baddha Konasana (Bound Angle or Cobbler's Pose):
This pose works to open the hips and groin while keeping the spine long.
Sit with your legs straight out in front of you. Bend your knees and
pull your heels toward your pelvis. Let your knees fall to the sides and
place the soles of your feet together with your feet as close to your
body as possible. With your hands, hold your toes of each foot. Keeping
the spine long, come into a forward bend and hold for 30 seconds. To
release, straighten one leg at a time.
Yoga for runners is what builds up your
body strength and helps conserving your energy while you are doing the
running routine. In this way, the effects of running will be more
beneficial to the general health and less dangerous in the long run. An
important thing to know about yoga is that embarking on a yoga practice
without proper instruction can lead to injury. Please, be careful. Take
the time to find a teacher with proper credentials and training.
