Yoga and running are two sports that combine very well. The running keeps you fit and gives you endurance, while yoga helps you to stretch those tightened muscles and helps you to prevent injures. Both sports will help you clear your mind and as a bonus, yoga will also help you deal with the physical stress you built up in your body while running.
Yoga will also help you create a better balance, it will elongate your muscles and improve your body & breath awareness. The combination of these three will help you to improve your running and become more aware of possible injuries during your training.
But maybe most important is the stretching of the muscles we tighten while running: our hips, hamstrings and gluteus (butt).
The following sequence will work on the different elements described above:
- Stretching your legs (pictures: 8-9-10-11-12)
- Opening your hips (pictures: 1-2-17)
- Creating balance (pictures: 13-14)
- Work on body awareness and breathing (pictures: 3-15-16)
- Strengthen your core muscles (pictures: 4-5-6-7)
This sequence can vary from 15 minutes up to 30 minutes, it depends on how long you hold the poses and how many repetitions you do. The basic rule is: better to do it 15 minutes then to not do it at all.
It is advisable to start the practice with 5 minutes of meditation, to calm the mind and be focused during the practice. End the practice with a Savasana pose (corpse pose) for a minimum of 10 breaths.
Some basis rules when you perform the poses:
- Make long, deep and controlled breathes through your nose. Focus on your breath going in and out while being in a posture. Try to make your exhale slightly longer then your inhale.
- Let your breath initiate a movement. Inhale is a movement upwards, exhale is a movement downwards or a twist.
- Work both sides of your body. Do every posture on the right side and then switch to the left.
- While you’re in a standing pose always check your front knee. When it is bent, it makes a 90-degree angle with your ankle; however, it should never go over your ankle.
- There is NO pose in yoga where we have our shoulders close to our ears. So when you are settled in a pose, always pay attention to your shoulders. Roll them backwards and down.
If you have doubts about the poses, below you can find the basic ideas and adjustments per picture:
- Picture 1: Bound Angle Pose. Place the soles of your feet together. Interlace your fingers and hold around your feet. Try to keep your back as straight as possible when you come forward. Stay for 3 cycles of breath.
- Picture 2: Cow Face Pose. Legs: Bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels parallel next to the hips. Sit evenly on your sitting bones.
Arms: Bring your right arm forward; place your left one over it. Back of your hands are facing each other, thumbs are up. Make one more bind by bringing your hands in a position where your palms are facing each other. Bring your shoulders down and your elbows up. Do at least 3 cycles of breath.
- Picture 3: Thread and needle pose. With an inhale take one arm up, look towards it and then bring it through the hole of your knee and hand. Shoulder and ear to the ground. Try to keep your hips aligned.
- Picture 4: Locust pose. Start by having your whole body on the mat. Bring your arms back. On the inhale take both your arms and legs up. If this is too much to begin with, then start with only taking your chest of the mat. Second time only the legs. And third time both the chest (arms) and the legs.
- Picture 5: Boat pose. Place your feet in front of you, hips distance apart. Hold with your hands under your knees; use this force to straighten your back. Keep your back as straight as possible during the entire pose. Balance on your sit bones; take your feet of the floor. If possible stretch arms out on shoulder height and a next step is to straighten your legs.
- Picture 6: Plank pose with one knee forward. Make it look like you are a straight plank. Have your hips aligned with your body, so not high in the air or close to the ground. Shoulders are 90 degrees over your wrists. Contract your abdominal muscles. Bring your right knee to your right elbow. Try to stay here for 5 cycles of breath.
- Picture 7: Downward facing dog: Come onto the mat on your hands and knees. Knees are 90 degrees with your hips, hands straight under your shoulders. Tuck your toes under and on an exhale lift your knees away from the floor. Keep them slightly bent. Stretch one knee, bend the other. Switch several times. Bend both needs slightly and push your sitbones up in the air, while you push yourself away from your hands. On an exhale push your heels towards the mat. Stay for a minimum of three breaths.
- Picture 8: Standing forward bend pose. Hang forward, have your knees slightly bent or straight (your own preference) while holding your elbows. Feel how, due to your head hanging down, the vertebras in your neck are getting some space. Stay in this pose for at least 5 cycles of inhales and exhales.
- Picture 9: Chair pose. Come up from your previous pose by bending your knees. On an inhale bring both arms up. Arms are in line with the shoulders, palms are facing each other. Your tailbone is turned inwards.
- Picture 10: Warrior 2 pose. Turn your back foot to a 45-degree angle. Open your hips towards the side. Roll your shoulders down and back. Look over your front hand. Stay for at least 3 cycles of breath.
- Picture 11: Extended triangle pose. Straighten your front leg. Have your torso similar to the Warrior 2 pose. Bring your body weight forward. Bring your arm down towards your leg. Either grab your thigh, lower part of the leg or ankle. Make sure your torso is parallel with your front leg. Stay for at least 3 cycles of breath.
- Picture 12: Side angle pose. Both feet are pointing straight forward. Place your hands under your face. Inhale, lengthen your spine, exhale fold forward. Stay here with a minimum of 5 cycles of breath.
- Picture 13: Tree pose. Put all the weight on one leg. Place the other one in your thigh or on your lower leg. Never on the knee!! Focus on a point in front of you and don’t let it go. Stand up tall. Hands in prayer in front of your chest. Minimum of 5 cycles of breath.
- Picture 14: Warrior 3 pose. From the previous pose keep your arms where they are. Bring your knee forward, bring your leg to the back and stretch your leg completely. Make your leg, torso and arms parallel to the floor. Contract your abdominal muscles for balance and make both your legs as active as possible. Stay for 3 cycles of breath.
- Picture 15: Camel pose. Sit on your heels, knees on the mat. Bring your knees hips distance apart. Push yourself up, so you have your hips 90 degrees over your knees. Freeze this – your knees and hips remain 90 degrees throughout the entire pose. Tuck your toes under and place your hands on your lower back. Inhale into your chest and bring your torso backwards. If this is enough for a backward bend stay here. To continue, bring your hands down and reach for your heels. Look straight up, be aware of the 90 degree angle of knee and hips. Stay here for a minimum of 3 cycles of breath. To come out: bring your hands back on your lower back. Move your hips towards your heels. Your head comes back last. Go to child’s pose.
- Picture 16: Bridge pose. Lay down on your back, knees are up, feet are hips distance apart. Measure the positioning of your legs by bringing your arms next to your body; the tip of your middle finger needs to just barely touch your heel. Then interlace your fingers behind your back. Push your hips up as far as you can, roll your shoulders together. Breathe into your chest.
- Picture 17: One-legged king pigeon pose. Come to a downward facing dog pose (picture 7). Bring your right leg up and bring it forward. Right knee goes to your right wrist. Your foot goes as close to your left wrist as possible. Your hips need to be open to do this, so you might want to walk your foot closer to your body. Place your hands next to your hips. Breathe into your chest and stay up straight. A possible next step is to bring your body forward on an exhale. Make a diamond of your hands (hands are on the mat) and place your forehead in the diamond space of your hands. Stay for 5 cycles of breath.
- Picture 18: Rotation pose. Lay on your back. Arms are out in a cross. Bring your knees towards your chest. Make a 90-degree angle with your hips and your knees and knees and ankle. Move your legs to the right, look to the left; keep both shoulders on the mat. If you want you can place your right hand on your knees, to add extra pressure.