If you're a regular runner, yoga can correct any misalignments in your body and increase flexibility, which can lead to faster running times and greater power.A consistent yoga practice gives you better breath control and cardiovascular strength because of the focus on breath.To do yoga to improve your running, focus on poses that will increase flexibility in your legs and strengthen your core.
Step 1: Start with a dog that is downward.
Downward dog is a good pose to get the blood flowing and start practicing.It can help you find length in your spine and build a stable core.If you want to get onto all fours, you have to put your knees under your hips, wrists, and shoulders.Tuck your toes under, and on an exhale lift your hips toward the ceiling, extending your arms and legs so that you are in an upside-down "V" position.For 5 to 10 breaths, hold this pose.Pull towards the ceiling, away from your wrists, with every inhale.Press through your heels to the floor when you exhale.
Step 2: You can stretch your upper body with the dog.
Upward dog is a good pose to strengthen your spine and core muscles.It is possible to start this pose by moving into it from the downward facing dog.Lower your hips and exhale into a plank position with your knees on the floor.If you want to rest your feet on the mat, use your core muscles to press your hips to the floor.If you want your shoulder blades to melt down your back in line with your spine, roll your shoulders back and lift your head to the ceiling.As your chest opens, feel a stretch.You can even come down to rest on your elbows if you want.Press your shoulder blades back and forth.Lift your hips on an exhale to return to the downward facing dog pose.You can create a flow between downward and upward dogs with a movement for each breath.
Step 3: Chair pose strengthens your legs.
Chair pose is a good pose for beginners to yoga practice.This pose will challenge your core and build strength in your legs.Start the pose in a standing position with your feet, knees, and thighs touching.Lower your hips as if you are sitting in a chair.You should extend your arms over your head.Lift your chest and pull the front of your rib cage to engage your core.Hold the pose for 5 to 10 breaths, breathing through your nose and mouth.Return to standing.Pressing your palms together in front of your heart can be used to add a twist to chair pose.Bring your left elbow to the outside of your right thigh on an exhale.Make sure your knees are pointing in the same direction.If youhale back to center, repeat the twist on the other side.
Step 4: Step into a lunge.
The lunge pose strengthens your entire body, with focus on building and stabilizing your core to bring your body into alignment.Step your right leg back to move into this pose.Your right leg should be straight behind you, your left leg bent at a 90-degree angle over your ankle.If you have adjusted your body and are still having trouble lining up your ankle and knee, just make sure that your big toe is in the same direction as your knee.Press your left foot toward the back of the mat to make sure your back leg is straight.The one that feels good for you is one of the variations.Keeping your arms at your hips is one of the ways you can do that.If you want to do the arrow lunge, keep your arms overhead.Press your palms together in front of your heart and twist your torso to add a twist.You should rest your elbow on the outside of your thigh.Hold this pose for a couple of breaths, then on an exhale come back to the center stand and repeat on the other side.
Step 5: The bridge pose requires you to open your shoulders.
Bridge pose strengthens your core and creates space in your chest and front of your body.If you hunch forward, this pose can serve as a counterbalance to your running stance.If you want to keep your feet flat on the ground, lie on your back and bend your knees.Pull your heels back in line with your fingertips by resting your arms on your sides.If you want to flatten your lower back against the mat, Tuck your pelvis and engage your core.On an exhale, keep your core engaged, press down through your feet, and lift your hips, keeping your knees hip-width apart.You can put a block between your knees to keep them from playing.Lower your hips back down to the ground in a controlled movement on an inhale.Lift with the exhale.With your breath, repeat the movement 5 to 10 times, keeping your shoulder blades tucked in and your shoulders rolled back so that your elbow is facing up toward the ceiling.
Step 6: Balance with a low lunge.
Low lunges are a good pose to start a yoga practice because they engage the whole body to get your blood flowing and warm up your muscles.From all fours or downward facing dog, step your foot forward between your hands on an exhale so that your right knee is over your ankle.Roll over your toes so the top of your foot rests on the mat as you slide your left foot back.Lift your torso to an upright position, drawing your tailbone down, squaring your hips, and lifting your chest.If you want to deepen the pose, sink your hips down toward the mat.Hold the position for a minute, then lower your hands to the floor on an exhale, turn your left toes under, and return to all fours.You have to switch legs.
Step 7: You can use the extended-leg balance to support your legs.
A good practice for any athlete is to balance on one leg, and extended-leg balance pose will strengthen your legs and glutes.From a standing position, raise your right leg and hold it out in front of you.Keep your hands on your waist.You can bend your knee and hold it in front of you.Take 5 to 10 breaths, then lower your leg to stand and repeat the pose with the other leg.
Step 8: You can increase your balance with tree pose.
Balance is important for runners.If you want to prevent running pain and injury, tree pose can help.Place your feet, knees, and thighs together in a standing position.Lift your leg, bend your knee, and grasp your ankle with your hand.The sole of your right foot should be placed on your inner left groin with your toes pointing towards the floor.You can rest your foot on any part of your leg if you reach it high.Firm up your lift thigh and core to find a stable balance, by focusing on a point several feet in front of you.Square your hips toward the front of the mat when you press your right knee down.Hold the pose for 5 to 10 breaths, then slowly lower your right foot to the floor in a controlled movement.On the other side, repeat the pose.
Step 9: You can loosen your spine with a seated twist.
Running doesn't involve much twisting, so use this twist to open up space in your spine and stretch through your neck.Come to a comfortable seated position, then cross your right leg over your left so that you have a flat foot on the floor next to your thigh.When you exhale, reach back with your right arm and place your hand at the base of your spine.Rest your left elbow on the outside of your right knee as you lift your arm up.If you want, you can look over your shoulder.If you want to repeat the twist on the other side, bring yourself back to center on an inhale.If you prefer, you can breathe deeply and hold the twist for a minute or two.With every exhale, try to deepen the twist a little more, but remember to keep your spine straight as this is an axis rotation of the spine.To help with this, use your back supporting arm.
Step 10: The bow pose strengthens your spine.
Bow pose can open your chest, stretch your shoulder, and lengthen your spine.Lying on your stomach on the mat will help you prepare for bow pose.On an exhale, bend your knees and reach your arms back to grab the tops of your feet.Press your feet away from your head as you pull them towards you with your arms, creating opposition and possibly a rocking motion as these forces balance out.Don't allow your knees to widen past your hips.Pull them towards the middle.Hold this pose for 5 to 10 deep breaths, keeping your shoulders neutral.Slowly lower your feet and chest.
Step 11: You can stretch your legs with a triangle pose.
Runners who spend most of their time in the vertical plane can benefit from Triangle pose.The pose improves flexibility in your thighs.Standing with your feet apart, you can get into triangle pose.To point your right toes toward the side, turn your left toe inward.You should extend your arms at shoulder height.On an exhale, square your hips to the front of the mat.If you can reach your right hand up as far as it can go, then you should be able to use your left hand.If you aren't flexible enough to reach the floor, sit on your right shin or yoga block.Your body was pressed between 2 panes of glass, so keep it in a single plane.Lift your body back to center by pressing into your feet after taking 5 breaths.On the other side, adjust your feet.
Step 12: With cobbler's pose, open your hips.
The pose opens up your groin and hips by stretching the insides of your thighs.You can increase your running speed with open hips.There is a stable seated position for you to come to.You can tilt your hips forward by sitting on a rolled towel or blanket.In front of you, put the soles of your feet together.Roll your shoulders back and place your fingers around your feet.When you breathe in, fold forward until you feel a stretch, so that your forearms are in line with your shins.Hold this position for about 30 seconds, then exhale.
Step 13: Reclining cobbler's pose is the best way to release tension.
Reclining cobbler's pose allows you to open your hips a bit more and relieve any tightness that may be present there.If you want to lie on your back with your hands out, take the cobbler's pose.If you can't rest your knees on the floor, you may want to place a folded blanket under the yoga block to support them so they can press down to increase the stretch.If you have lower back pain, you should add a bolster, pillow, or blanket underneath your back.Rise back into a sitting position after holding this pose for 5 to 10 breaths.
Step 14: You can stretch your shins with hero pose.
If you are a regular runner, you may have noticed that your shins and feet are tight.Hero pose can help prevent injury by stretching and strengthening them.Go down on your mat with your knees together, feet to the outside of your hips, and then sit between your feet.If you don't feel comfortable, you may want a yoga block or blanket to sit on so you can maintain proper alignment in your spine.Press down with your feet and exhale.This is done 10 times.If you want to add eagle arms, you can either press your palms together in front of your heart, or wrap your arms around each other.Eagle arms can open your shoulders.
Step 15: Relax hip and thigh tension with a reclined wide angle pose.
It is possible to stretch tight hips and hamstrings even further without putting stress on your lower back.You can rest your legs on the wall if you lie down in front of it and slide forward.Your hips should be as close to the wall as possible.Lower your legs as far as is comfortable to either side on an exhale.Lie on the floor with your arms over your head.Hold this pose for 5 to 10 breaths, breathing through your nose and mouth.
Step 16: You can forward fold to stretch your legs.
If you want to loosen up the muscles in your legs after a run, a forward fold is a good stretch.In a comfortable seated position, extend your legs in front of you, knees and feet together.On an exhale, walk your hips back to find your sit bones, so that your torso leans slightly forward.Keeping your back as flat as possible, use the hinge at the waist to fold forward over your legs.At the point where your back feels like it's about to round forward, stop.Place your hands on your legs and let your chin drop.If you have to, bend your knees.Hold the fold for 5 to 10 breaths, then slowly raise back up to center on an inhale.