Running is one of the most popular ways to stay fit, but it can put a lot of stress on your body. These yoga moves can help you recover and release tension between your daily jogs, and may even help you build strength and improve your running technique.
Adho Mukha Svanasana – Downward Dog
Adho Mukha Svanasana – Downward Dog
Downward-facing dog pose or Adho Mukha Svanasana gives you a deep stretch in your calves and hamstrings. At the same time, it strengthens your legs, helping you power up for your next run.
instruct:
Start in a tabletop position with your hands under your shoulders and your knees under your hips. As you exhale, engage your core, flex your toes, and lift your knees off the ground as you work to straighten your legs. Stretch your tailbone back and up toward the ceiling.
Your head should remain active and focus your gaze between your legs. Continue to push your index finger and thumb.
Allow yourself to focus the stretch on the back of your leg by bending one knee and then the other before you come to a standstill. You can also choose to bend both knees at the same time, then push back through the heels to straighten the leg. Once stationary, hold the pose for 30 seconds to 1 minute, then lower your knees.
Urdhva Mukha Svanasana – Up Dog
Urdhva Mukha Svanasana – Up Dog
Upward Dog, or Urdhva Mukha Svanasana, offers practitioners a variety of benefits, from opening the chest and shoulders to strengthening the sides and arms. For runners, however, the most beneficial aspect of this position is its effect on the spine. The back takes a hit when running, and this pose helps straighten the spine and promotes proper posture to reduce pain.
instruct:
Lie on your stomach, touch the ground with your toes, and look down. Place your hands by your sides near your waist, with your palms pressed to the floor and your elbows up.
As you inhale, press your palms firmly into the floor and begin to push your torso slightly forward and then upward. Lift your head, torso, hips, and knees, letting your weight rest on your hands and toes.
Watch your shoulders and make sure they are rolled back and away from your ears. Your gaze should be forward or slightly upward, being careful not to push your head back too far.
Breathe through this pose for about 30 seconds. You can relax by rolling back to your abs, or push back into downward facing dog.
Uttanasana – Standing Forward Bend Pose
Uttanasana – Standing Forward Bend Pose
Practicing standing forward bend or Uttanasana is one of the easiest ways to stretch your hamstrings. It also helps release tension in the back and neck while giving the practitioner a moment to calm the mind, making it an excellent post-run pose.
instruct:
Begin standing with feet hip-width apart. As you inhale, raise your arms overhead. As you exhale, bend at the waist and begin to stretch forward and downward, keeping your spine straight as you descend.
If your dexterity allows, place your fingers or palms on the floor. If you can’t reach the floor, you can place the opposite elbow in the opposite hand, leaving them in the air. You can also use blocks to bring the ground closer to you.
Stare behind you and keep your head heavy. Extend the spine with each inhale and gently fold it further with each exhale.
Hold this pose for about 30 seconds to a minute, deepening with each exhalation. As you relax, straighten your arms and spine, just as you came into this pose.
Anjaneyasana – Low Lung Pose
Anjaneyasana – Low Lung Pose
The low lunge or Anjaneyasana engages the glutes and quadriceps and strengthens the core. It also helps you maintain your balance—an important skill all runners need to improve and maintain.
instruct:
Start with downward facing dog. On an inhale, swing your right leg back, and on your next exhale, take a step forward between your hands. Put your left knee on the floor. Push it back if necessary so you feel a greater stretch in the quadriceps. Your back foot should not curl up.
Make sure your right knee is stacked over your ankle. As you inhale, engage your core and begin to lift your chest, brushing your arms next to your ears. Straighten your spine and push your tailbone down.
Keep your eyes forward. If you want an extra stretch in your back (and a little balance challenge), place your arms at shoulder height and do a small back bend.
Hold the pose for about 30 seconds. As you let go, bring your torso forward and return the palms on either side of your feet to the floor. Lift your back knee and return to Downward Dog. Repeat the pose on the other side.
Triangle Pose – Triangle Pose
Triangle Pose – Triangle Pose
The benefits of Triangle Pose (or Triangle Pose) for runners are numerous. It strengthens the hamstrings, ankles, and core to help boost your strength for your next run. It also helps stretch the legs, groin, hips and shoulders, giving your muscles the much-needed recovery. Finally, the rotation of the pose can reduce stress on the back and spine.
instruct:
Start standing on your mat, then turn sideways so your right foot is closer to the top of the mat. Step out about three to four feet with your left foot.
Rotate right foot 90 degrees so toes point toward top of mat. Rotate the left foot inward slightly so that it is at a 45-degree angle. correct