If you’re a runner, you know that hitting the pavement can do wonders for your physical and mental health. But all those miles can take a toll on your body. That’s where yoga comes in – your secret weapon for staying strong, flexible, and injury-free.
In this article, we’re diving into the positive effects runners can experience by incorporating yoga into their fitness routine. Give these poses a try so you run like the wind and leave those niggling aches and pains in the dust!
Yoga for runners
Downward-facing dog (Adho Mukha Svanasana): This classic yoga pose is a runner’s best friend. It stretches your calves, hamstrings, and Achilles tendons while strengthening your shoulders and arms. It also elongates your spine and helps relieve tension in your lower back.
How to do it: Start on your hands and knees, then lift your hips toward the ceiling, forming an inverted “V” shape. Press your palms into the mat and pedal your feet to stretch those calf muscles.
Warrior II (Virabhadrasana II): Warrior II is a powerful pose that engages your quadriceps, hip flexors, and glutes. It helps to improve your balance and endurance, perfect for maintaining a steady pace during those long runs.
How to do it: Start at the front of your mat, feet hip-width distance apart. Take a step back with your left foot, opening through the hips and bring your arms out to the sides. Your left foot should be at a 45-degree angle with your toes pointing to the front-left of the mat, and your right front foot facing directly forward. Bend your front knee into a lunge, keeping your knee about your ankle. Keep your arms stretched out at shoulder height, gazing over your right fingertips. Repeat on the other side.
Pigeon pose (Eka Pada Rajakapotasana): After a run, your hip flexors can get pretty tight. Pigeon pose is a game-changer for stretching and opening up your hips, glutes, and lower back.
How to do it: Begin in a tabletop position and slide your right knee forward toward your right wrist. Extend your left leg straight behind you, and lower down onto your forearms or a block if it’s more comfortable.
Bridge pose (Setu Bandha Sarvangasana): Your core and lower back take a beating during a run. Bridge pose helps strengthen these areas while also stretching your chest and neck.
How to do it: Lie on your back with your knees bent and feet hip-width distance apart. Press into your feet and lift your hips towards the ceiling, creating a bridge shape. Keep your arms flat on the ground or clasp your hands beneath your body.
Standing forward fold (Uttanasana): This pose is fantastic for releasing tension in your hamstrings and lower back. It also helps to calm your mind and promote relaxation.
How to do it: Stand with your feet hip-width apart and hinge at your hips, folding forward. Let your head hang heavy and hold onto your elbows or your shins.
Yoga for runners at Fernwood
Yoga not only complements your running routine but also enhances your overall wellbeing. As a member of the Fernwood community, you’re in luck! Our clubs offer fantastic yoga classes designed especially for women. Whether you’re a seasoned yogi or a newbie to the practice, we have classes suitable for all levels. Why not give it a try? You’ll be amazed at how it can transform your running game.
Balance is the key to a successful fitness journey. By incorporating yoga into your routine, you’ll not only become a stronger, more flexible runner but also find a sense of inner calm and focus that will keep you motivated and inspired on your fitness journey.
So, lace up those sneakers, hit the road, and roll out your yoga mat. Let’s run like the wind and flow like a pro. Join us for a yoga class and discover the amazing benefits it can bring to your running routine. Namaste, ladies!
Ready to enhance your running performance with yoga? Join our yoga classes at Fernwood today!