RUNNERS YOGA @HOME ROUTINES - Try this after you run, spin, jump, hike…. you name it! Designed for total opening of quads, hips, hamstrings, calves, traps, and more!
awesome routine! thanks!
Happy National Yoga Month!! I thought I’d give you guys my favorite post running yoga sequence- in the effort to save you from rather long/tedious descriptions of all the poses, I haven’t included ALL the details for each. If something doesn’t feel right in your body don’t do it - no pose is worth injuring yourself over. That said, please don’t hesitate to inquire about modifications/details/variations. Ask me, another teacher, or even try google. Yoga Journal’s website actually has a fairly comprehensive index of asansas (poses) to get you started.
When I get back from a run, this is what I like to do:
-Come into downward facing dog and stay there for 5 deep, long breaths.
-Inhale as you send your right leg up towards the sky for Down dog split. Keep the foot flexed, pushing out through the heel. See if your left leg can straighten a bit.
-Keep the right leg lifted, but bend your leg at the knee and open your hips, stacking them on top of one another in a vertical line.
-Keep your right knee bent, and slowly bring it to your chest as you exhale. Hips stay high, shoulder blades move away from each other as you round your spine while pushing the floor away.
-Bring your right foot next to your right thumb - you should now be in a runner’s lunge.
-Tap the back knee down to the floor, make sure your right knee is over the ankle and lift your torso and arms up for anjaneyasana/low lunge on your inhale.
-In anjaneyasana, clasp your hands behind you (palms together) at your tailbone. If this feels good (don’t hesitate to use a strap or a towel if you have tight shoulders), begin to glide your knuckles down your back thigh and spread your collarbone wide. Try to hold here for 3-5 breaths.
-Release the clasp and let your hands come up high again on your inhale. Exhale and begin to straighten the front leg, sending your hips back above your back leg for ardha hanumanasana/ half splits. Curl your toes up and lean your torso forward with each exhale. Feel free to use a couple blocks/large books under your hands to bring the floor closer to you.
-Turn your toes out to the right side of the mat for a nice inner thigh stretch and hold for a few more breaths. Then bring your toes up to center and turn them to the left. Keep breathing!
-Bend through the front knee and walk your hands up to the inside of your right foot for lizard pose/utthan pristhasana. Unless you’ve been doing yoga for a while/have very open hips, keep your back knee down. Alternatively you can bring your forearms down to the mat or to a block. Hold for 5 breaths.
-Plant your hands on either side of the right foot, tuck your left toes under, and step to the top of your mat for a forward fold/uttanasana.
-Keep the knees bent as your role up to standing.
-Step back to downward facing dog and do the other side!
I also like to work in a few others when the mood strikes me- maybe a little pigeon/king pigeon, upward facing dog, or fallen triangle? The possibilities are endless.
Editor’s note: While this is indeed a running blog, it is important to open your mind, become, well, flexible to new ideas and approaches that could very well save your life. Or at least improve the running part of it.