Let's Getting Running - The Best Yoga Warm Up Poses
As the weather warms, running events are starting to begin again in the UK, and as you may have noticed, this means runner's hamstrings are getting tighter and tighter as they pick up their training again (provided of course they don't aready have a glorious cool down routine!).
Benefits of Yoga
Yoga is the absolute perfect complement to running, it really is a runners best friend. A simple yoga routine loosens tight spots, strengthens weak areas, and makes you a better, less injury-prone athlete... Aren't you sold yet?
If you're still unsure then look to the psychological and emotional wellbeing side of yoga. Everyone, runners included, need a way to release and wind down. Whether it is the daily stresses of life, or the nerves of an upcoming big race that has got you down, yoga provides a space where you can release the tension you have been walking (or running) around with.
Not only that, but yoga can provide fantastic mental resilience. When you hold an intense and uncomfortable pose and find peace and stillness within the challenge and discomfort it teaches you to be able to do the same within daily life, and indeed your running. When your body burns and you feel lile you can't continue, the resilience yoga has taught you will allow you to find joy and peace in that state, meaning you can make it to the finish line, even when you want to give up!
What type of yoga should you do?
The Best Yoga Poses For Runners
Of course every body is different and so although we love these poses, your body may not and that is okay! Celebrate your body's mobility and its limitations, after all, it works very hard to serve you. The more you practice these poses, the more flexible you will become and the deeper you can work into the stretch. All of these poses work great as a post-run stretch or they can be practiced anytime to improve flexibility and gain all the benefits of the practice!
1. Low Lunge - Anjaneyasana
Almost everyone is familiar with this pose but it's just such a wonderful stretch for those all important glutes, it is even called runners lunge for a reason!
You can practice low lunge before you run to prepare your muscles or post workout to stretch them out! This stretch is a incredibly powerful for developing stamina and really building up endurance in your thighs!
How to do: From standing, step one leg as far forward as comfortable and then bend the knee of the leg behind so it rests on the floor. The front knee should be stacked 90° above your ankle. Untuck your toes and press down into the mat with your feet and shins. Raise your arms above your head, open up your chest and keep your shoulders down. For balance, squeeze both thighs together. If this pose is too intense on your knee place a folded blanket underneath!
2. Seated Forward Bend - Paschimottanasana
This pose may look super simple and it is but it is also an incredibly effective stetch for your entire back body! For runners who have tight hamstrings this one might feel very intense so just stretch as deeply as you can. This pose is also well known for it's mood boosting qualities so if you need a little pick me up, try this asana.
How to do: Sit on the floor with your legs stretched out in front of you with your feet flexed, reach your arms above your head and fold forward at the hips reaching your hands towards your feet. They may be able to touch your toes or they may rest at some point along your leg. There are two important things to remember when practicing this pose, one is protecting your back and folding through the hips, keeping your back straight. The second is keeping your knees facing towards the sky!
3. Pigeon Pose - Eka Pada Rajakapotasana
Pigeon pose is a fantasic hip opener and so if you have tight hips, adding this pose into your running routine will help with this. This pose feels amazing for opening your hips and stretching your leg muscles, it is also a great way of calming and grounding down after a run.
How to do: From a plank position, bring one leg towards your hands and bend the knee. Place this leg on the floor and rest your back leg down, relaxing your toes. Sink down into your hips and keep your spine tall and chest open. For an added glute stretch you can bend the extended leg towards you and hold your foot
4. Downward Facing Dog - Adho Mukha Svanasana
Another incredible hamstring stretch! This asana will leave your legs and back feeling like a different person! You can choose how strong the stretch is by how much you ground your heels down so you are in control of that burn! Not only does downwards dog give an incredible stretch, it also builds strength in your arm and core muscles!
How to do: Come into plank position and then push through your arms lifting your hips high and back, creating a triangle shape with your body. Draw your naval towards your spine. and push your heels towards the ground.
5. Knees to chest - Anjaneyasana
The knees to chest pose is a basic grounding posture that calms the mind and relaxes the body. Perfect for calming down after a long run or challenging workout! Enjoy a gentle stretch and slow your heart rate.
How to do: Lay on your back with legs extended, draw one knee in towards your chest and then hold either around your shin or behind your thigh.
What pose do you do after your run? Let us know in the comments below!
By: Katrina Scales
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