YogaXogaBlog

2012: As I’ve started running again myself, I thought I would freshen this post originally written in 2009.   What I’ve been reminded of is just how much my body craves yoga stretches after a run.  Many runners are runners because it can be the most efficient exercise when you’re short on time.  This doesn’t have to be a long yoga class.  Sometimes finding just key stretches that work for you and provide balance and relief to the body, are perfect.  Some topics never go out of style.

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Forward moving, repetitive activities like running, walking, biking are great forms of exercise. We can get the cardio workout we need while building strength in large muscle groups, namely our legs.  But, like anything, we need balance in the body. That’s where yoga comes in. Yoga helps with these activities in many ways.

First, with yoga we can stretch the overworked, sometimes overdeveloped muscles such as the quadriceps and hamstrings. This will bring balance to the body and help avoid injury.  Second, yoga is an all-direction endeavor. We’re moving side to side, front to back and all around. This is helpful to counter the forward moving direction of running, walking and cycling. Yoga brings about better body awareness and concentration. When we’re in the “zone” of our favorite exercise, it’s important to be very aware of our bodies – how we’re feeling…so that we can ease back or rest when we need to and avoid an injury.

Yoga teaches us that the “no pain, no gain” theory is outdated and dangerous. There have been recent articles on yoga causing pain that debate this, but if you’re working with a well-trained teacher and listening to your body, yoga shouldn’t be painful.

Finally, the breathing techniques incorporated throughout a yoga class help to increase breathing capacity; improving your VO2 – aerobic capacity – allowing you to pump oxygen-rich blood to the muscles you’re using.  This increased capacity with help improve endurance for long runs and rides.

Try these hamstring stretches after your next run, walk or ride while your muscles are still warm:

Seated Forward Fold:  With this one, you may want to place a pillow or rolled mat under your hips if it’s uncomfortable for you to hinge forward.

Seated Forward Fold

Start with bent knees and hinge at the hips, continuing to look out past your toes.  If your back feels tight, bent the knees. Hold for 6-8 breaths.

Downward Dog: this is a great pose for the entire body, but here we’re focused on the backs of the legs – hamstrings, calves and achilles tendon.  Start from all 4′s.  Curl the toes and lift the knees off the mat.  Draw your shoulders back toward the middle of your mat and spread your hands wide and evenly into the floor.

Downward Dog

Lift your hips up toward the ceiling and sink your heels toward the floor. Hold and breathe for 4-6 breaths, coming down to child’s pose to rest.

Lying on your back, draw Knees to Chest and rest for a few breaths.

Recline Pigeon: With both feet on the floor with legs bent, cross the right ankle over the left knee.  Use your right hand to gently press the right thigh away, while engaging your core and lifting the left foot from the floor (optional).  Breathe and hold for 4-6 breaths and reverse.  Move back into Knees to Chest to rest.

Legs Up in Strap

Place both feet in the middle of a strap and extend the legs up toward the ceiling with feet hip-width apart.  Try to hold the very ends of the straps so that your shoulders can rest.  Work toward straightening your legs but don’t force it… stretching hamstrings or back of the thighs.  For more of a hip and sciatic nerve stretch, widen the feet to a V.  Hold for 4-6 breaths and rest bringing Knees to Chest.