Though the combination of yoga and running sounds very odd but the fact is that yoga can prove to be very helpful for runners.Runners often complain about cramps and pains. Yoga can offer relief from all these pains, soreness and cramps and there is a chance of faster recovery from injury with yoga practice.
Moreover,yoga increases your flexibility, lung capacity, endurance and strength. As a result your overall performance gets better with time. Lower back, hips and knees are the three vital body parts which often get injured during run. Here are some yoga poses which will help to lubricate the joints and you will be able to eliminate the pain.
Triangle Yoga Exercises
Stand on the floor and keep your feet shoulder width apart. Now, you need to turn your left foot in 30 degrees angle and right foot in 90 degrees angle. The arch of your left foot should be in line with your right heel.
Next, make a T position with your hands and take a deep breath. Now, exhale and shift your pelvises to the left direction and at the same time you need to extend your torso to the side. Your torso should be extended over your right leg.
Stretch your left arm overhead vertically and the right hand should be placed down on the shin. Look at your left thumb by turning your head. Hold on for a few seconds and go back to the starting position. Switch side and practice again.
Tree Yoga Exercises
Stand on the floor with legs shoulder width apart.Keep your hands near your chest in prayer position. Now, bend the right knee and place your right foot on the inner portion of your left leg. Move the right leg as high as possible. Hold for a few seconds and go back to the starting position. Switch leg and do the exercise again.
Downward Facing Dog
Stand on the floor and bend forward to place your palms on floor. Now, slowly lift the hips up towards the ceiling. Try to push the heels towards the floor but do not overstretch it. Lift the wrists also. Move in your abdominal muscles and try to keep them firm. Let your head hang loosely towards the floor. Count three and release slowly.
Pigeon Pose
Start with the ‘downward facing dog’ position. Now, bring your right knee between your two hands and try to place your right ankle closer to your left palm.
Your left leg should be extended backward with the kneecap facing downward and it needs to be in line with your hips. Inhale slowly and try to lift the pelvis up. Lengthen the front part of the torso and flatten up the lower back by sending the tailbone down.
Photo Credit: movingstillnesspersonalfitness.com
You can fold forward your upper leg while trying arching the upper chest. Place your head on your forearm or on your knees. It depends on your flexibility. Your weight should be balanced equally on your right and left hips. Count ten and then come up to the starting position. Switch leg and repeat the exercise.
Bound Angle
Sit on the floor and keep your back straight. Now bend your knees to keep the soles of your feet together.Move feet as close to your body as possible. Try to lengthen your spine and try to relax your whole body. Inhale and exhale slowly and release the groins. Do nothing except breathing evenly and sit like this for three to five minutes. Then release slowly by straightening one leg at a time.
Photo Credit: yogawellbeing.co.uk
