Everyone knowsthat yoga can help us calm our minds and improve negative emotions. For runners, incorporating a few yoga poses in addition to running can not only improve balance but also enhance body awareness, lengthen the myofascial tissues, increase stride length, and improve joint mobility. Therefore, for runners, combining yoga with running is the perfect match for maintaining physical health, but it is often overlooked by runners.
Yoga makes the muscles more like rubber bands rather than guitar strings. It expands the functional range of the muscles, allowing for greater muscle contraction, which not only prevents injuries but also increases muscle strength. In other words, practicing yoga can reduce the risk of injury, increase flexibility, and improve your running ability.
Next, Codoon will recommend 4 yoga poses suitable for runners. Practicing these poses can release the tension in the hip flexors, hamstrings, gluteus maximus, and iliotibial band that are repeatedly used during running.
1.Downward-Facing Dog (Adho Mukha Svanasana)
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● Start with your feet and hands on the ground, knees hip-width apart, and hands shoulder-width apart.
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● Try to straighten your knees without letting your back sag or arch.
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● Move your hands a few centimeters forward.
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● Curl your toes downward, lift your hips, and then straighten your legs.
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● Push firmly with your palms to bring more strength into your lower body to help lift your pelvis.
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● Press all ten fingers evenly downward.
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● Keep your arms straight, rotate the outer sides of your upper arms inward to expand your upper back.
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● Draw the front of your chest inward and push your legs backward.
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● Stretch your heels away from your toes, pulling your heels toward the ground.
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<strong>2.One-Legged King Pigeon Pose</strong>
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● Start from Downward-Facing Dog. Step your right leg forward, push your right foot to the left, making your right shin parallel to the front edge of the yoga mat.
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● Keep the back leg straight as you lower your pelvis toward the ground.
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● Ensure the space on both sides of your right ankle is even, press the outer side of your right leg downward, and keep both sides of your hips level.
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● Keep the front foot flexed.
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● Repeat on the other side.
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<strong>3.Bound Angle Pose (Baddha Konasana)</strong>
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● Start from a seated position. Bend your knees, bring the soles of your feet together, and point your toes forward, with your heels close to your pelvis.
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● Hold your feet and open the soles of your feet like opening a book.
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● As you fold your body forward, continue to hold your feet, pull your abdomen toward your feet, and press your head toward the ground.
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● Avoid arching your spine.
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● Use your elbows to press your legs downward to help bring your knees closer to the ground.
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<strong>4.Seated Forward Bend (Paschimottanasana)</strong>
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● Start from a seated position, extend your legs straight in front of you.
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● Ground your hips firmly into the floor and lift your chest.
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● Keep your spine lengthened, exhale, fold your body forward, and hold the outer sides of your feet or grasp your right wrist with your left hand.
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● Inhale, expand your chest.
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● Exhale, lengthen your torso toward your legs without arching your back.
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● Relax your neck and shoulders.
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● Press your thighs downward and keep your feet flexed.
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*This content is sourced from 'The Complete Book of Yoga,' People's Posts and Telecommunications Publishing House.
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